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.

Currently 15% of the Australia population are ages 65 and over, and the Australian Institute of Health and Welfare estimates that this will increase to 22% by 2056.

An increase in the age of the population puts additional strain on the government to provide care for older Australians. Chiropractors are ideally placed to assist in the healthcare of Australians as they age and help improve their quality of life.

The more prepared you are to meet your older self, the more you can be Ready For Life

According to the World Health Organisation, musculoskeletal conditions that reduce mobility, are the second largest cause of disability worldwide. Imporving posture, maintaining an active lifestyle and keeping your spinal health in check can help you continue to do the things you love and always be Ready For Life!

Chiro Can Help

One way to help you be Ready For Life and improve your spinal health is to seek chiropractic care. Chiropractors can also be seen as a preventative healthcare option by offering advice and assistance in making appropriate lifestyle choices and therefor reducing the risk of spinal health issues arsing in the first place.

Chiropractic care is not a one size fits all healthcare option. At Yarra Hills Chiropractic we carefully assess each patient individually and tailor their care accordingly. By using specific, hands on, spinal adjustments chiropractors offer a drug-free, non-surgical approach to spinal healthcare.

The post Are You Ready For Life? 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.

Are you struggling with your health – fatigue, digestive issues, weight, hormonal imbalance, sleep disturbance, or just don’t feel 100%?

Lyndal Harris can help!

Lyndal is a Functional Nutritionist, trained by the Nutritional Therapy Association. She sees symptoms (such as digestive, fatigue, mood, skin, hormonal, etc.) as the body’s warning signs of underlying dysfunction.  By working foundationally, she addresses the underlying dysfunction and symptoms.

Lyndals RESTART program combines education, support and sugar detox into a comprehensive 5 week program.

Education – this centers on the foundations of Digestion, Blood Sugar and Healthy Fats. Lyndal educates you on the physiology of your body and how foods really work for you. This includes education on what to eat, what to avoid and gives the understanding of why.  Each participant also receives a shopping list of foods and a RESTART cookbook to make your food transition easier.

Support – this includes 5 small group sessions run by Lyndal. These sessions help to guide you through the RESTART program, as well as providing a support group of people going through the program with you. Lyndal is also available via email throughout the 5 weeks, and there is also a facebook page you can join for more support and extra recipes!

Sugar Detox – this is a transition to a whole food diet.  All refined foods, sugars, high glycemic and inflammatory foods are removed from the diet for a period of 3 weeks. This is not a short term diet, as you can choose to stay on it long term, or slowly reintroduce food back into your diet. Lyndal teaches you the best way of reintroducing food and how to work out if they are the right foods for you.

Lyndal has seen amazing fast tracked results for people doing this program – significant weight loss, blood glucose levels have stabilised, moods have improved, blood pressure has stabalised, digestive issues have resolved, body and joint aches and pains are reduced, hormonal issues improve and participants just feel better!

Find out more about Lyndal Harris and Functional Nutrition.

The post Restart Your Health first appeared on Yarra Hills Chiropractic.

Please note that our clinic times will vary during this period.

Mon 24th – CLOSED

Tues 25th – CLOSED

Wed 26th – CLOSED

Thurs 27th – 9:00am ~ 5:00pm

Fri 28th – 9:00am ~ 5:00pm

Sat 29th – 9:00am ~ 2:00pm

Mon 31st – 9:00am ~ 5:00pm

Tues 1st – CLOSED

We will also be closing at 5:00pm for the first week of January 2019.

Normal clinic hours will resume Monday 14th January.

The post Christmas and New Years Hours 2018 first appeared on Yarra Hills Chiropractic.