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Ten Tips For a Great Vacation

 

With the holiday season quickly approaching many of us are planning vacations or visits with family and loved ones to celebrate the year.  This can mean long car rides, flights, different beds, camping, sleeping on floors, etc.

 

With all these new stresses on the body, one can end up uncomfortable or in pain, loosing some of the joy of the much earned break that was planned.  Considering the most common things that present in the office following a holiday, weekend away or vacation.  We have developed our top ten tips to help reduce your odds of ending up in this situation….

 

  1. If travelling by car plan rest stops in your drive, every hour to hour and a half. While resting walk, stretch, do the spinal flossing exercise we teach in out special appointment (Available on our website), or try a little cross talk, bring one knee to the opposite elbow, across the body alternating sides till you have completed 10 reps each knee.
  2. If travelling by plane, don’t consume too much alcohol while flying, flying naturally dehydrates the body, leaving you feeling horrible.  If it is a long haul flight, get up and walk, use the eye masks and try to get some sleep.
  3. If traveling internationally, try to match the time zone you arrived in ASAP.Again alcohol will inhibit the speed your body changes.  Get as much sun on your skin as you can when you arrive, the melatonin in the skin helps set your body clock.  (PS don’t sun burn if your in a warmer climate then normal)
  4. No matter where you travel, try not over indulge too much in any thing, food, alcohol, sweets, etc.
  5. Travel with your own pillow. Your pillow can make the difference between a shocking night’s sleep and a great night.
  6. If you’re camping, camp chairs are generally horrible to sit in from a posture point of view. Avoid sitting in them for too long.
  7. When driving long distances, take a large towel and roll or fold it up like a sausage or sausage roll and place it in the lumbar spine area.
  8. Do your best not to get sunburnt. These can ruin a great day or trip.  They can also ruin your sleep taking even more joy away from your holiday.
  9. If you have any medications you need, fill your scripts, as pharmacies are not always open on holidays. A good quality first aid kit can also be a blessing if an accident or injury does happen.
  10. If you do get injured use ice for the swelling, take it easy and make an appointment to get checked when you return.

 

Enjoy Your Vacation

Walk your way to a better life!

 

We have all heard that walking is beneficial for our health, and that we should walk more, but most of us would struggle to know 10 benefits of walking.  Today I am going to discuss some of the benefits of walking and how it could help you reduce the amount of Chiropractic care that you need.

 

If sitting is the new smoking it only real cure is to not sit.  If you are not sitting then you might as well be moving.  Some scientific papers have suggested that sitting increases our risk of dyeing from all causes of mortality by up to 40%.  This alone should be enough to make you get off your bum and walk more, but lets look at some ways that walking increases your health.

  1. Increases cardiovascular and pulmonary (heart and lung) fitness. This means you are reducing your chance of heart disease, the largest cause of death in the world.  It also means you are reducing your chance of stroke at the same time.
  2. Stronger bones… Because walking is a weight baring exercise, it actually can increase or maintain your current bone density. Reducing your chance of osteoporosis.
  3. Stronger muscles. Like all forms of exercise it is good for your muscles.  Not only from a strength perspective but also endurance.
  4. Improved balance. Because walking requires you to unilateral weight bare (stand on one foot) for a period of time it improves your ability to balance.
  5. Weight management.Because you burn more calories walking then sitting it can help manage weight.
  6. Reduce your chance of type 2 Diabetes, or help you manage blood sugar if you already have diabetes. Some scientist recommend that we walk a minimum of 10000 steps and day and 3000 of those should be at a brisk pace.  Walking helps reduce insulin resistance in the body thus helping us manage blood sugars.  The better and more consistent we are with managing blood sugars the lower our risk of type 2 diabetes.
  7. Can reduce the risk of cancer. The sedentary (seated low movement) lifestyle has been linked to cancer.  Walking daily reduces the stresses and improves the circulation thus helping the immune system fight cancer.  As well as stimulating the immune system for fighting your everyday colds, flues and infections.
  8. Improves the brain.Walking has been linked to improved mood, increased creativity, and increased productivity.  It has also been linked to decreased risk of dementia. Walking uses the leg muscles and recent science suggest that these large muscles when exercised can have an increased cell proliferation in the brain, thus reducing the effects of neuro-degenerative conditions such as MS and motor neuron disease.
  9. Improved digestion.Walking increase your guts ability to process and absorb the food you eat, decreasing its transits time in the colon and reducing constipation.
  10. Improves spinal health. Walking not only helps you hold your adjustment longer it also reduces the amount of chiropractic care you need.  It does this by wiggling all of the joints along the spine from the skull to the hips.  This wiggling can reduce the number of vertebral subluxations that occur along the spine and in some cases even correct some of the vertebral subluxations that we as chiropractors have to adjust.

 

As if you did not have enough reason to walk before. So lets get out there and just start walking, anything is better then nothing, and building up to a brisk 30-60 minute walk will do you a world of good.  ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly. Moderate activities such as walking pose little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.

For more great information and health tips please visit our website www.seamanchiropractic.com.au, follow us on Instagram or like our Facebook page.  Please share this with as many people as you can, because almost everyone could benefit from walking.

 

 

30 Days to better posture

 

In our last video I discussed the importance of good posture, and the health benefits good posture delivers.  In this video I am going to discuss what good posture looks like and a few things you can do to help improve your posture and spinal health at home.

 

So there are many times in our day where we need to consider our posture.  Today I would like to cover a few of these; seated, standing and sleeping.

In the seated position as you can see the ear is over the shoulder and over the hip, this allows for the spine to be in the normal curvature. If you look closely you will also note that the thigh is on as slight downward angle, this actually allows our pelvis to be in a better position allowing us to hold this posture longer and increase our depth of breathing.

You should also note that the feet should be flat on the ground directly bellow you.  When your hands are on the computer keyboard, your elbows should always touch your sides.  You should hold this posture whenever seated.  I am not a fan of recliners from a health point of view, because of the posture you hold your neck in when reclined.

 

The standing posture is very similar, your ear is above your should and hip and an imaginary line drawn through all three would fall just through the front of your ankle.  Your shoulders should be back and eyes level with the horizon.

 

 

 

As for the sleeping posture, this is a little more difficult, but the basics remain the same, you want to support and maintain the curves of the spine no matter how you sleep. So when on your side you spine should form and straight line, this means that your bed needs to support your hips and shoulder in a manner that allows for your spine to be straight.  When on your back the same curves your spine has standing you want to support when lying.  Your pillow should support the space at the back or side of the neck with your head in the neutral position.

 

 

From this comes our 30 day posture challenge.  The first step is to set up you home and work space so that you can hold these posture seated, standing or lying.  You may also find it helpful to place reminders and sticky note around to help you to remember.

 

Then add a few quick stretches to help improve the movement of the head and neck.  The stretches are the sub-occipital stretch, pectoral stretch, upper trap stretch and levitator scapulae stretch.  You Can find these on our website www.seamanchiropractic.com.auor wait for next weeks video.

 

Then you can start the challenge, we challenge you for 30 days to be mindful to hold good posture and to use the stretches to make that easier.  I am confident if you do this for 30 days your posture will improve.

 

I trust you found this video helpful, please like and share it with your friends and family.  If you are looking for more information like this try our website www.seamanchiropractic.com.auor follow us on Facebook or Instagram.

 

If your symptoms persist or get worse you may have an underlying problem, if that’s the case please contact our office on 08 8584 7011, to make a consult to investigate your issues and discuss your needs.

 

Yours in good health, I am Dr. Ryan.  Take care and we will see you soon.

Posture what is the fuss about!

We have know for decades that good posture is good for you, but beyond that most people have very little knowledge on what that actually means.  What does “good for you” mean as it pertains to good posture?  So today I am going to dive into some of the lesser-known benefits of good posture as well as the mainstream benefits I would hope you all would know.

So lets wipe out the general stuff first.  Research suggest you are probably only going to remember that last few points anyway, so lets make them new.

  • When you hold good posture is reduces tensionin the body generally by holding the joints in a position of minimal energy usage, by maintaining joints in alignment and ensuring muscles are being used properly.
  • It reduces wear on the joint surfaces. e. it reduces the rate of osteoarthritis in the body.
  • It decreases stress on the ligament. These ligaments are part of joint stabilisation.
  • It reduces fatigue in the body. Abnormal posture requires a larger amount of muscular energy due to abnormal muscle patterns.
  • Good posture reduces headaches, neck and shoulder pain, as well as low back pain.
  • Improved confidence. The correct posture appears healthier and helps people look better, and who does not feel more confident when standing tall and proud.

 

Now for some new reasons to hold better posture.

  • It improves heart and lung function. Actually it improves the function of most organs, most notably the heart and lungs.  Studies have shown that increased curve in the thoracic spine can reduce lung capacity by up to 40 %, most likely due to the altered chest mechanics.
  • Good posture has been linked to better bladder control in women over 55. The research suggest that due to the downward pressure of the internal organs and altered movement patterns that occur with increased thoracic kyphosis (upper back curve), and increased lumbar lordosis (low back curve) increases pressure on the bladder and increase the risk of bladder prolapse.
  • Improved brain function. Holding the correct posture may increase proprioceptive feed back to the brain.  Proprioception is the map your brain holds of your body in relation to everything around it.  Recent studies also suggest that the loss of cervical curve may reduce brain blood flow.
  • May reduce your chance of dementia. Reduced cerebral perfusion, brain blood flow, has been linked in the research to increased risk of dementia and other neurodegenerative conditions.

 

As you can see from the last few points that good posture goes beyond how we look.  You can now see that it can have a significant impact on your over all health. So if simply looking good was not enough to help you stand tall, then maybe reducing your chance of heart disease or dementia is, or maybe you are looking an edge at work that better brain function may play in.

In our next video we will cover what good posture looks like and a few simple things you can do to help achieve it.

 

I trust you found this helpful so like and share this video with your friend and family.  If you are searching for more information checkout our website, or our Facebook or Instagram feeds.  Most importantly if your attempts to correct your posture are not working or aggravate symptoms you have call our office for a consult to investigate your under lying issues.

 

Yours in Chiropractic health, I am Doctor Ryan, take care and we will see you soon.

Is your lack of sleep killing you?

Effects of Sleep Deprivation

As the end if February approaches again this year so does the start of Vintage.  It is the time of year where many of our community have to burn the candle at both ends to make ends meet.

 

But what does this do to our health and the function of our bodies.  I took a dive in to some of the research for you, and here is what I found. I always knew that it was not good for us, but sleep deprivation especially in the chronic sense predisposes use to a vast number of diseases.

Here is a quick summary of what I learned….  Sleep deprivation slow the firing of the neurons in our brain and thus decreases the function of heart, lungs, kidneys, digestive track, immune system and reproductive function.

 

It predisposes us to most of the top ten causes of death in the world, such as heart disease, diabetes, stroke though sleep apnoea, cancer through decreased immune system function, depression, fertility issue, an range of metabolic diseases.

 

One study compared the effects on the brain (slowed reaction time, poor visual learning, distorted visual perception, and memory lapses) to that of alcohol.  With the loss of 1-2 hours sleep being equivalent to .05-blood alcohol content, and 3-4 hours chronically being equivalent to .10 or higher.

 

So if you are burning the candle, please take care.  Try some of these tips for when you do get a chance to rest.  Try the 4-7-8 meditation to improve the speed at which you fall asleep. Hold good posture and breathe slowly while performing your tasks; some research suggests that this increases alertness and cognitive function.  Sleep whenever you can.

 

The Idea sleep environment is between 14-20 degrees, it is void of light and noise, and your bed and pillow are supportive.

 

I trust you found this video informative and helpful, hopefully you or your loved ones are safe if they are out there tonight.  Please like and share this video with your friends and family, a healthier community is our goal.  If you would like more information such as this try subscribing to our newsletter or blog, like our page or check out our website www.seamanchiropractic.com.au.

 

As always the information contained in this video, email or blog is of a general nature and does not take your personal circumstances into account.  Please consult us on 8584 7011 or your healthcare provider if you have concerns or persistent problem.

Love your Spine, it has to last you a Lifetime!

Do you often wake stiff in the morning and it take a few minutes to loosen up?  Do you stiffen in the spine or pelvis when you sit long periods of time?  Do you get headaches, sore shoulders, golfer elbow, tennis elbow, or carpal tunnel syndrome? Do you just find it hard to hold good posture?

If this is you these may be the early symptoms of spinal problems.  Spinal problems often start insidiously just creeping up on us as we live our daily lives.  Spinal problems are often like a cavity you don’t know that they are there until someone checks your spine for them.  Just like a cavity it is much easier to deal with the sooner they are checked.  And just like a cavity it is usually more cost effective to look after them sooner rather then waiting till you have an acute painful episode.

Spinal problems often give us early signs before them become huge problems.  Often there is stiffness upon rising from bed or the chair after a period of time lying or sitting, it loosens with movement or heat but returns again when you sit or stand for prolonged time.  Your posture also gives you clues to your spinal health, if you struggle to hold good posture often it is due to spinal problems.  Often people become short of breath as spinal problems persist and the thoracic curve increases, this can reduce forced vital capacity of the lungs by 30%.

Some people ignore even the painful episodes because they go away quickly and do not return for a while. The episodes become more frequent and more severe with time in the majority of cases.

Lots of people start exercise programs when they start to notice spinal problems figuring that their spine is just weak.  The discomfort often improves for a period of time but then stagnates or returns.  The exercise is almost always good for them, but maybe prolonging the issue as they strengthen muscles around dysfunctional joints or structure.

These are just a few of the early warning signs that you may have spinal problems occurring.  If this is your you may want to have that check by one of our chiropractors, if that is so please call 8584 7011 and set up a consult today.

I trust you found this video helpful, please like and share this with your family and friends.  Or subscribe to our newsletter or blog for more great information.  Please like our page and help our health tips help more people, a healthier community is our goal.

5 Quick things to tips reduce the effects of sitting!

 

We have all heard the sitting is the new smoking.  That’s great except one is way more of a choice then the other.  However the science does suggest the sitting is as detrimental to your health or more so as smoking is.  Recent papers suggest that it increase your mortality rate from all causes by approximately 40%, and even higher if we just talk about heart disease, the largest cause of death in the world.

So if you have a job or family role that requires a lot of sitting here are a few things that you can do to reduce its negative effects on your health.

 

  1. Spinal Floss
  2. Chair Squats
  3. Desk lunges
  4. Walk and talk
  5. Gluteal and quad stretches (help reduce sitting induced Sciatica)

 

There are hundreds of other things that you can do to increase your movement at the desk, and any motion is better then just sitting there.   Get creative and have some fun.  Maybe buy a smaller water bottle so you have to get up to fill it more often.

 

My experience is that the hardest part of this is remembering so set a reminder every 90 minutes to do one of the above on your smart phone or computer so that you have some help remembering.

 

I trust you found this video helpful please like and share it with your friends and family.  If you happen to still find yourself struggling to get through the day the way you would like, sore in the back, shoulders, neck or have head aches, you may need a consult to find the underlying issues. If that is you please call our office on 08 8584 7011 and book a consult with one of our Chiropractors.

 

As always the information contained in these videos does not take your personal circumstances into account. The advice given is of a general nature and is not meant to replace the advice of your healthcare practitioner.

 

 

 

 

Back To School, Backpacks and School Shoes.

It is that time of year again.  The sites are common, excited kids running into school to see their friends; others walking so slow you think summer holidays will be here again before they make the door.  There are parents celebrating, while others are sad and proud to see their first or last child off to school.

This time of year often bring the preschool shopping, new clothes, new shoes, new school bags.  So today I thought I would share some tips on what makes a good backpack and how they should fit your child (Courtesy of the Australian Chiropractic Association) and what to look for in a good pair of school shoes.

 

So lets dive in:

If you are worried about your child’s backpack weight, here are a few lifestyle and backpack modifications tips:

What to look for in a backpack

  1. Make sure the backpack is the right size for your child, no wider than their chest and no lower than the hollow of their back.
  2. A moulded frame on the back, that when adjusted fits their spine.
  3. A bag made from a lightweight material like canvas, with two padded straps.
  4. Adjustable waist and sternum straps.
  5. Separate compartments that allow for easy packing and weight distribution.

How to carry the backpack in a ‘spine-safe’ way

  1. Ensure that the weight of the backpack is no more than 10% of your child’s weight when packed. Only pack essentials to lessen the load, perhaps use school lockers if available.
  2. Pack the heaviest items closest to the spine and make sure all zippers are done up all the way.
  3. Secure the sternum and waist straps (they’re there for a reason).
  4. Always wear both straps, tell the kids it’s not cool to ‘one-strap it’ anymore.
  5. Reduce the time spent wearing the backpack to no more than 30 minutes at any one time.

I think that that should cover backpacks for you in detail.

The ideal shoe

First I would like to thank the Australian Podiatry Association for the majority of the following information.

There is no such thing as the one perfect shoe. Feet come in many shapes and sizes, and are involved in many different activities. When buying new shoes, it’s important to ensure:

  • They fit properly.
  • They are supportive for the kinds of activities you engage in.
  • They do not cause damage to you feet or hurt in any way.

When buying new shoes, keep in mind the following:

What is it made out of:
Leather is generally preferred for shoe uppers, it holds up to the assault children put their shoes thru better. Synthetic or rubber are best for the sole as they are often more durable, shock absorbent and provide better grip.
How does it fasten:
All shoes, especially walking shoes, should be secured on the feet with laces, straps or buckles. If your feet have to work to keep your shoes in place, this can exhaust the foot muscles and lead to injury of the foot or spine.
Shape:
Pointy shoes are hard on your toes (over time can cause deformity). This may affect overall body posture and your spinal health. Clenched toes can also
cause rubbing, leading to corns and calluses. Broad-toed shoes allow the toes more room and can help prevent pressure injuries.

Also check the following:

  • The heel height of the shoes is less than 2.5cm (high heels increase pressure on the ball of the foot) and bring the nerves closer to firing, and can increase the sensation of pain in the body.
  • Your shoes have well-padded sole. A cushioned sole absorbs shock and reduces pressure on the feet.
  • Your shoes are made from a material that breathes – fungal infections like tinea love a warm, moist environment. Absorptive socks can also help draw moisture away.

Some more tips:

  • Your toes should not touch the end of your shoes or you may damage your nails and toes – you need a gap of about 1cmfrom the end of your largest toe to the shoe.
  • Shoes should also be broad enough and deep enough. If you can see the outline of your feet pressing against your shoes, they are probably too narrow.
  • Don’t buy shoes that need breaking in. Shoes should be immediately comfortable.
  • Shop for shoes later in the day – most feet tend to swell during the day and it is best to fit shoes when your feet are largest.

 

Note the Australian Podiatry Association endorses Ascent school shoes.  These generally are an excellent shoe for your children.

 

I trust you found this video helpful please like and share it with your friends and family.  If you still have questions or maybe your child complains of spine pain or foot pain you may need a consult to find the underlying issues.  If that is you or your child please call our office on 08 8584 7011 and book a consult with one of our Chiropractors.

 

As always the information contained in these videos does not take your personal circumstances into account. The advice given is of a general nature and is not meant to replace the advice of your healthcare practitioner.

 

 

 

When was your Last Spinal Health Check?

 

Have you ever wondered why you should have your spine checked?  Are you one of those if it is not broke don’t fix it people?  Have you ever felt like you are older then you are? If you answered yes to any of the above questions this video is for you.

Let tackle the second question first.  Are you an, if it is not broke don’t fix it person?  I use to be just like you, and I thought that the aches and pains I was experiencing were a result of my age and how poorly I treated my body when I was younger.  To be honest with you I spent more money on car maintenance then I did on looking after my health and my body.  I actually believe I was unlucky and was just dealt a bad hand.  Many people think that they have bad genes or bad cells.

 

So if this is you are you like I was?  Spending more on your car then your health, you can replace your car.  Do you get your teeth check regularly, go to the GP for the over whatever decade you are health checks.  Are you ignoring the early sign, like a niggly back or neck, stiffness in your spine that takes a few minutes or a hot shower to go away, why wait till you an advanced injury to get it checked, it will only be harder and take longer to heal correctly.

 

Your Brain runs your entire body it is the CEO of it, sends messages to the body and receive messages from the tissue in order to help you maintain your health and regulate your body. Now if some of those messages are not getting through, and your body could not function optimally, would that be an issue for you?  The most recent science suggest that when the spine fails to move in its normal patterns during our activities of daily living, that nerve do not fire normally. This lack of normal nerve firing often does not change how we feel.  It just reduces our body’s reserves as far as energy and adaptability.  As Chiropractors we restore the normal motion to the spine, thus helping the body restore normal nerve firing patterns.  We also measure your ability to function; we can use tools to measure the reserve energy and adaptability in the body.  So we can track your progress and improvement over time.

 

If you are feeling older then you are, it may be because your body has lost its ability to adapt or your energy reserves are tapped out.   Getting your spine check and any functional losses restored may help you achieve that feeling you are looking for.

 

So if you have not had a spinal health check there are 3 reasons beside it hurts to have it checked today.  If this is what you would like to do call our office on 08 8584 7011 for a check up with one of our Chiropractor to discuss your concerns and needs.  Please like and share this video with your family and friends. Prevention is worth a ton of cure!

 

 

Lucky 13, Stretches to prepare you for most sports.

Summer brings with it a whole new range of sports.  If you are like me you like to be out in nature and enjoying some of the finer weather. However these sports bring new challenges for the body.  So to help you reduce your chance of injury I thought I would show you my lucky 13. These 13 stretches help prepare your back, neck, and arms for the challenges that summer sports can bring.

Hi I am Dr Ryan from Seaman Chiropractic in todays video I will show you 13 quick stretches the will help prepare you for the summer sport season, be them water sports, cricket, tennis or golf these will help loosen you up and reduce your chance of injury while partaking in your sport of choice.

 

  1. Childs Pose (hold for 30 seconds to 3 minutes)
  2. Spine figure 4 (hold for 30 seconds to 3 minutes)
  3. Twisting figure 4 (hold for 30 seconds to 3 minutes)
  4. Adductor openers (hold for 30 seconds to 3 minutes)
  5. Wide legged forward bend (hold for 30 seconds to 3 minutes)
  6. Psoas lunge with Lat Stretch (hold for 30 seconds to 3 minutes)
  7. Gluteal stretch (hold for 30 seconds to 3 minutes)
  8. Seated Twist (hold for 30 seconds to 3 minutes)
  9. Baby foot Grab (hold for 30 seconds to 3 minutes)
  10. Trap Stretch (hold for 30 seconds to 3 minutes)
  11. Pectoral Stretch (hold for 30 seconds to 3 minutes)
  12. Bicep stretch (hold for 30 seconds to 3 minutes)
  13. Triceps Stretch (hold for 30 seconds to 3 minutes)

With all these stretches, they should be brought to the point of discomfort not pain, and held.  Down load the PDF of these stretches here Lucky-13-Stretch-sheet.pdfour watch the video on our website www.seamanchiropractic.com.au

I trust you found this video helpful please like and share it with your friends and family.  If you happen to still find yourself injured or pulling up worse for wear after participating in your favourite sport, you may need a consult to find the underlying issues.  If that is you please call our office on 08 8584 7011 and book a consult with one of our Chiropractors.

As always the information contained in these videos does not take your personal circumstances into account. The advice given is of a general nature and is not meant to replace the advice of your healthcare practitioner.