Yarra Hills Chiropractic is here to help! If you need some guidance on how to make working from home, work for you, here are some simple tips you can start using today to create a space at home that supports you!

Routine

Set yourself a routine, much like you would if you were still going to work every day. Wake up at the same time every morning, eat meals regularly and set aside time to exercise to help maintain your physical and mental wellbeing.

Set up a productive space

If you have a separate study in your home then look no further, but for many a work set up will usually be on the kitchen table. Try to avoid working on your bed or on the couch so you can separate work from relaxation at the end of the day.

Get the ergonomics right in your workspace by bringing an ergonomic/supportive chair to the table and sitting with your feet either flat on the floor or supported by a footrest. Arms should be relaxed by your side (wrist straight when using mouse and elbows at 90-110deg when typing), with you posture relaxed and tall.

If there is an opportunity to be at a standing desk, even better, as this will be helpful for most people. If standing, maintain an upright relaxed posture and use a footrest.

Your eyes should be looking straight ahead at your screen and if you’re working off a laptop, you can do this by having a separate mouse and keyboard and elevating your screen, to help keep your posture straight.

Take breaks

While it’s easy to get lost in the hours of work, it’s important to remember to give both your mind and body a much-needed break. Every 30 minutes or so, get up and do a little stretch or something quick and active like 10 squats or star-jumps. As long as you’re moving!

The Straighten Up app is also a great tool to help get you moving and improving your posture. The app developed by the Australian Chiropractors Association, features a three-minute stretching program designed to help improve your spinal health, posture and overall wellbeing. Download the free app from the App Store or Google Play.

Stay connected

While you are lucky enough to work from home during this period, it can feel a little isolating. Colleagues and friends you would normally see every day, are only a phone call away so stay connected with them by having virtual video meetings, or a casual chat to simply check in with them.

Technology breaks

At the end of your day, try and take a break from technology and screens by going for a walk outside, spending time with those in your home, cooking a meal or taking up a new hobby.

If you would like any further advice or assistance on implementing good spinal health habits while at home, have a chat to your chiropractor. We hope you are staying safe during this time.

For more information on these tips and the Working From Home campaign, visit workingfromhome.org.au

The post Make Working from Home Work For You first appeared on Yarra Hills Chiropractic.

We are made from and run on the nutrients that we get from our food.  This includes our immune system (our body’s surveillance team which protects us from invaders). From a nutritional perspective we should remove the foods that suppress our immune system and feed our body’s with the foods that help to keep it strong and healthy. So, we really want to remove the highly processed white foods, such as refined grains and sugars and replace these foods with unprocessed, nutrient rich whole foods, such as:

• Eat lots of colorful vegetables
• Eat good quality protein – pasture raised meats, chicken, pastured eggs, legumes
• Eat good quality fats, omega 3s from oily fish such as salmon and sardines, coconut oil, butter, ghee, nut and seeds

Up to 80% of our immune system lives in our gut – so a healthy digestive system is key to a healthy immune system  Bone broths and fermented foods are great gut health foods – which then support healthy immune!

Check out these links for a Chicken Broth and a Bone Broth.

Reduce stress

Not all stress is bad.  Stress in acute situations is even healthful for our body.  However, chronic stress is a different story.  When we are stressed our body produces hormones for fight and flight and these hormones suppress our immune systems function. In our current environment with COVID-19 our stress levels are certainly high.

When we recognize ourselves reaching our tipping point with stress, such as sweating, feeling frantic, rapid heart beat, etc we need to put in strategies that help us to find calm and peace.  For example, exercise, meditation, breathing exercises – what ever helps your to find your peace.

Sleep

Turn off social media and the news and go to bed! We need to get between 7 and 9 hours of sleep each night. This is the time that our immune system really work its magic!

For some great tips on how to get a better nights sleep click here.

Hydration

This is a big one!  Our body cannot function well without proper hydration. Are you hydrated?! Take your body weight and divide it by 30.  This will give you how many liters per day you need to drink.

For some great tips on how to stay hydrated click here.

The post 4 Foundation Keys to Help our Immune System first appeared on Yarra Hills Chiropractic.

CHOOSE THE RIGHT SCHOOL BAG

A good school bag should be no more than 10% – 15% of your child’s total weight. Nor should it be too physically big for them. While it might be tempting to buy a bigger bag that they can grow into, large bags are less supportive of your child’s back and can cause problems further on down the track. A good school bag should also have double, adjustable straps, and a lumbar support strap. For more information about choosing the right backpack/school bag click here.

GETTING PLENTY OF SLEEP

The right amount of sleep is so important for developing brains, and getting your child into the right sleeping pattern for school can sometimes be a nightmare. Try getting them into routine a week or more before school starts so the first few school mornings can run that bit smoother. When kids are well rested and have a good sleep routine, they learn and play better. Also if your child is having trouble sleeping, it might be a good idea to get their spine checked.

EATING HEALTHY

The holidays are definitely a time for kids (and adults) to enjoy themselves and it’s perfectly normal for healthy eating habits to become a little relaxed at this time. Much like their sleeping routine, it might be easier to get kids back into healthier eating habits by starting before school starts.

FINDING PROPER SHOES

The right shoes are so important for active kids. Proper arch support, breathable, and durable are key! Getting your kids feet checked by a podiatrist is also important as they can help identify any problem areas before they become a problem!

CHIROPRACTIC

A recent public consultation, run by Safe Care Victoria, showed an overwhelmingly positive response to paediatric chiropractic care, with more than 99% of 22,000 public submissions satisfied with the care and safety provided by chiropractors. To find out more about these results click here.

The post 5 Tips For Back To School Kids first appeared on Yarra Hills Chiropractic.

SIZE

We understand that in the long run it might be easier to buy a bigger bag than is necessary for your child so they will eventually grow into it. This is not always the best course of action. A larger bag won’t sit properly on your child’s back and could start to put strain in their lower back causing problems further down the track.

WEIGHT

The weight of a school bag shouldn’t be any more than 10-15% of your child’s body weight. This goes hand in hand with getting the correct sized bag. A bag that is too heavy will put strain on your child’s upper and lower back as well as their shoulders and neck. It could also make them off balance, and try to correct that balance by leaning forward, again putting strain on their lower back.

PACKED CORRECTLY

To make sure that the weight of the school bag isn’t too heavy it’s important to pack the school bag correctly. Having heavy items in the bottom or sides of the bag can make the weight uneven on your child’s shoulders. Try to utilise side pockets for smaller items and water bottles as well. Encourage your kids to repack their bag every day, only taking what is necessary and using lockers or desks where available.

PROPER CARRYING

It is important to make sure that you get a school bag that is double strapped and that your child is wearing it with both straps on their shoulders. This distributes the weight in the bag evenly. The straps should also be pulled tight so the bag isn’t dragging down too low, below the waist. No matter how good the bag is, your child needs to carry it correctly!

MOULDED FRAME/LUMBAR SUPPORT

Look for a school bag that has a moulded frame and even lumbar support straps. These help to keep the bag sitting comfortably and close to the back, with the weight distributed on the hips and waist and not the shoulders. This will help support your child’s back.

STAMP OF AUTHORITY

If you’re still unsure which backpack to buy for your child, look for a bag endorsed by an Australian professional organisation, such as the Australian Physiotherapy Association or the Chiropractors’ Association of Australia.

THE STATS

• 1 in 3 children suffer from back or neck pain, often attributed to carrying heavy school bags
• The recommended weight of a school is roughly 10-15% of the child’s body weight
• Chiropractors recommend all kids get their spine checked once every school holidays. This is a good time from to help support growing spines

The post Choosing the Correct School Bag first appeared on Yarra Hills Chiropractic.

According to the Australian Institute of Health and Welfare, 56% of all Australians are not sufficiently physically active. This can have negative impact on your spinal health.

Most physical activity can have great positive effects on the spine including the stretching, strengthening and repairing of muscles that help support your back.

Regular exercise can also reduce the risk of heart disease, lower blood pressure, build stinger bones, increase your energy, improve sleep patterns and so much more.

If the gym or sports field isn’t for you then walking is another great way to keep active. Some benefits of brisk walking include increasing your heart and lung fitness, muscle strength and endurance, and it contributes to a naturally upright posture.

Need a little extra help to get you walking to a healthier life? The Just Start Walking app is just what your need. This free app was developed by the Australian Chiropractors Association (ACA) to encourage Australians to get outside and the get walking! The app allows you to not only map your walk, but track the distance, time and steps taken.

The app also displays your walking history, so you can see your improvements, features local walking events nears you and lets you share your walk with friends on social media.

Download the Just Start Walking app at spinalhealthweek.com.au/active to take the first steps towards a healthier spine and be Ready For Life!

Don’t forget to ask us about the right kinds of exercises and stretches for you and how Chiropractic can help to develop stronger neuromuscular links, improve skills and get your body ready for exercise.

The post Keeping Active first appeared on Yarra Hills Chiropractic.

Posture is the position in which we hold our bodies while standing, sitting or lying down. When your posture is poor this can increase pressure on your spine and contribute to tension, soreness, headaches, back pain and fatigue.

Australian adults, on average, spend an estimated five hours per day sitting, with a quarter of the population sitting for more than eight hours per day, including the 67% that play video games recreationally. This time sitting and hunching over a desk or on the couch can add pressure to the spine.

A healthy posture is all about healthy movement, by both your spine and your body. It does take discipline to correct poor posture, but there’s no doubt the benefits are well worth the effort.

The Straighten Up app, developed by the Australian Chiropractors Association (ACA) is designed to help everyday Australians like you maintain and improve your spinal health. Use the app to set yourself reminders and receive notifications about sitting right, stretching, improving posture and even staying hydrated.

Download the FREE app at spinalhealthweek.com.au/posture and get your posture Ready For Life today!

Ask your Chiropractor about what we can do to help improve your posture

The post Improve Your Posture first appeared on Yarra Hills Chiropractic.

WARM UP AND STRETCHING

This is important to the strength and health of all of our muscles. With previous hamstring injury, warming up and stretching prior to exercise as well as cool down and stretching after exercise is vital. The key to stretching is knowing you limits and not going beyond them. There are several different kinds of techniques for stretching, make sure you are doing the correct one for you, otherwise injury could occur.

STABILISING AND STRENGTHENING

It is important to work on stabilising and strengthening your supporting muscles. In general strengthening your core muscles and gluteal muscles will help to stabilize your lower back and hips. More specifically strengthening your opposite legs hip flexors, hamstrings and quadriceps will bring you more stability in your movement, such as kicking.

BUILDING BACK UP TO YOUR PREVIOUS LEVEL TAKES TIME

Part of the problem with repeat hamstring injuries is that players want to get back into playing at the same level they were when the injury occurred. The last thing athletes want is to be held back by their injuries, however they are at a much higher risk of repeat injury. The simple fact of the matter is that you have been injured and are no longer at the same level you were before, this means you need to take your time to build back to the level that you previously were.

RECOVERY

Recovery is vital to getting you back on the field and preventing future injury. Some of the things you can do to help your recovery are:

Swimming – Injury can often cause muscles to tighten up in various places. Swimming is a non-weight bearing form of exercise, and an active form of stretching. It engages your core muscles, reduces inflammation and delayed onset muscles soreness (DOMS), and releases muscles tension. Swimming laps of alternating stroke will help to keep your muscles loose and more flexible. If swimming is not your strong suit you can alternatively try water aerobics.

Massage – Remedial Massage is a huge part of muscle recovery. Not only does massage help to break down scar tissue, it also increases blood flow and oxygen to the muscles, promoting faster healing. Massage can be used to help release muscle tension caused by injury and alternative muscle compensation. Your Remedial Massage Therapist can also provide you with specific exercises or stretches to help speed up recovery.

Stretching – As part of a warm up and cool down routine stretching (done correctly) can help to increases flexibility, as well as improve muscle and joint range of motion, thus helping to prevent further injury.

Foam rolling – Much like remedial massage foam rolling is a great form of soft tissue work that loosens muscles and increases blood flow. Foam rolling as part of your warm up helps to loosens muscles in preparation for their work out, and as a cool down it can help reduces DOMS.

Chiropractic – As part of a regular healthcare routine Chiropractic can help to develop stronger neuromuscular links, thus improving skills and getting your body ready for exercise. In relation to hamstring injury Chiropractic treatment plan can help release and keep you pelvis unlocked, taking pressure away from your hamstring muscles and allowing you to run better and kick freer and further.

Playing AFL, at an elite level or not, is the product of years of training and fine tuning your body. These years can amount to very little if you aren’t in tune with your body. Proper spinal alignment is KEY for better performance, faster healing, and stronger resilience against injury. Even if you are not playing at an elite level, Chiropractic treatment while playing AFL is an investment in your body’s future.

The post Tips for Repeat Hamstring Injury Prevention first appeared on Yarra Hills Chiropractic.

One of the most common issues for cricketers, especially bowlers, is lower back injuries. Repetitive, fast paced and enormous workload, such as bowling, can over time misalign your pelvis. This is especially true among kids and teenagers whose spines are yet to mature (this occurs in girls between 12-15 years of age, and in boys between 18-21). Misalignment of the pelvis can make it appear as though you have one leg shorter than the other, this is often misdiagnosed and orthotics are used incorrectly. It can also create unnecessary strain on the lower back, causing problems later in life.

Lumbar stress fractures are a common issue in adult cricketers, especially ones who have not treated an underlying pelvis problem. Merv Hughes is a classic example of lower back pain in a cricketer. He is famous for his stretching and warm up exercises during the game, unfortunately these problems slowed his bowl as well as his cricket career.

And it’s not just the pelvis that can cause problems. All along the chain of movement for a bowler, from the foot up to the neck, there is strain put on muscles and joints. Uneven or concrete cricket pitches can cause injury in the feet, ankles and knees. Incorrect shoulder movement when throwing the ball or even batting, due to a misaligned thoracic region can cause problems such as shoulder dislocation, frozen shoulder, even muscle or ligament tears.

So how can Chiropractic help?

Correcting issues as they occur will help prevent future injury. For example, correcting pelvic misalignment at an early stage will take pressure off the lumbar region, helping to prevent stress fractures from occurring later in life.

Seeing a Chiropractor when these issues occur is smart. Seeing a Chiropractor before they become issues is inspired!

There are 3 things that regular Chiropractic does that can help

1. Manage Pain – regular Chiropractic can help you manage pain symptoms, as your spine is aligned your body is better able to deal with injury.
2. Promotes Healing – a well aligned spine and properly functioning nervous system helps to promote your body’s natural healing, speeding up recovering time.
3. Prevention – prevention is key in Chiropractic. By having a properly aligned spine, as well as fully functioning nervous system and properly mobile joints you are less likely to be injured with your movements.

In countries all over the world Chiropractors are a vital part of the medical entourage for national cricket teams. Chiropractic is encouraged to help keep players fit and healthy, and to help lengthen their careers.

The post How Chiropractic Can Keep You Playing Cricket For Longer first appeared on Yarra Hills Chiropractic.

Staying hydrated is so important! Water maintains the health and integrity of our cells, lubricates joints, helps to eliminate metabolic waste, aids in digestions, moisturizes the skin, improves oxygen delivery and much, much more. For children the proper intake of water should be between 1 and 1.6lts (or 4 to 6 glasses) of water per day. For adult women it should be roughly 2ltrs (or 8 glasses) and for men about 2.6lts (or 10 glasses) of water per day.

Dehydration

Some symptoms of dehydration include:

• Thirst
• Lethargy/slow responses
• Mood changes and irritability
• Dry and cracked lips
• Weakness/tiredness
• Confusion and anxiety
• Headaches

With severe symptoms including:

• Cramps or muscle spasms
• Joint pain
• Heartburn
• Constipation
• Migraines

Reaching for pharmaceuticals such as Panadol or Antacids is only going to mask the problem. Instead reach for a glass of water! After all, symptoms are just our body telling us that there is an imbalance, and masking symptoms does not address the root cause.

7 EASY TIPS ON HOW TO DRINK MORE WATER

1. SET GOALS – if you’re not naturally a water drinker or find it hard to drink more than a glass or two, set yourself some goals to reach and watch your water intake increase!
2. KEEP A BOTTLE OF WATER WITH YOU – with water always at hand it’s easy to reach your goals. Make a mark on the bottle for 250 or 500 mls and make that your target. Then refill your bottle and try to hit it again
3. KEEP A GLASS BY YOUR BED – This one may seem odd, but how often to do wake up in the middle of the night feeling parched? With a glass of water right there you can easily hydrate and get back to dreaming!
4. ADD SOME FLAVOUR! – Now by this we don’t mean add some cordial or tea. Instead add some fruit! Slices of lemon or lime, apple, orange, etc are a great way to add flavour to your water without the artificial sugar
5. CHOOSE SODA OR MINERAL WATER OVER SOFT DRINKS – I know this is hard. I myself struggled with getting used to soda and mineral water, but by adding lemon slices or other fruits I really felt like I wasn’t missing out on anything by not having soft drink! And I wasn’t left still feeling thirsty the way I did with sugary sodas.
6. EAT RIGHT – a sneaky way to increase your water intake is to eat food high in H2O! The body can get approx. 20% of its total water requirements from food alone. Fruits like watermelon and grapefruit, as well as zucchini and cucumber are great ways to hydrate while you eat!
7. TRY AN APP – there are actually some great apps out there to help you increase your water intake! Some apps are just set to remind you to drink water, others are paired with ‘smart’ water bottles that measure your intake.

The post 7 Easy Tips on How to Drink More Water first appeared on Yarra Hills Chiropractic.

And it’s not just the lower back pain or crick in the neck from lying on the couch at an odd angle for hours on end. Nor is it just the headache and dry eyes from lack of sleep, because just one more episode! While these concerns are the constant crux of the regular couch potato, it is the long term affects the sitting for extended periods of time that has experts worried.

In today’s age of streaming television and movies on demand, it’s now easier than ever find an excuse to sit down, switch on, and tune out. But what’s the harm in a little binge watching? According to experts, a lot. Studies have shown that extended periods of sitting can increase our risk of diabetes, obesity, heart disease and even cancer. And it’s not just the couch that could be killing us. It’s the often very sedentary lifestyle we lead that’s causing us harm as well. We sit for up to hours some days in traffic, on public transport, at work, and then come home to the couch to sit some more.

While we don’t expect you to Flinstones your car to get your body moving, small changes can make a huge difference. Research has shown the standing up and moving around after 30 minutes of sitting can greatly reduce the risk of major health problems. So get up from your desk and grab a glass of water or a coffee, pace your office while fielding calls, even better, look into getting a standing desk.

As for binge watching, stand up and walk around the couch after each episode, or pause the movie and go to the bathroom or get a snack halfway though. Whatever you do, get off the couch!

The post Is Binge Watching Bad For Your Health? first appeared on Yarra Hills Chiropractic.