Health Shack is here to help & Chiropractor Dr Alvin’s top stretches

The New Year is always a good time to reflect on the past year gone and decide what new and exciting changes you want to make in the years to come. 

Here at Health Shack it isn't surprising to know that we want to focus on making healthy changes and inspire patients to get back on track with their goals. 

There can be a lot of pressure to make healthy changes and it can be overwhelming as where to start, how to accomplish it and how to stay motivated. 

In this article we will break these down for you and offer you simple steps and multiple ways to start the New Year feeling the best you can! 

Getting started with simple stretches 

Chiro Dr. Alvin has outlined his favourite stretches that are easy to perform and a simple way to build movement in your joints and muscles

Thoracic 

This is the one stretch that Dr. Alvin believes everyone should be doing as it not only helps stretch the muscles but also encourages a better posture. The first step is to place both your hands behind your back palm facing outward and link them together. 

Then concentrate on bringing your shoulder blades together, straightening the elbows and slightly extending your arms. Hold the stretch for 15 seconds and repeat it multiple times a day whenever you have the chance. 

The main part of this stretch is focusing on bring those shoulder blades together and not worry so much about extending your arms. You can always raise your arms up for a bit more of a stretch.

Glutes

This is an exercise you can do while watching your TV or laptop (you literally do it sitting down!). Place one of your legs across the knee of the other so you are sitting cross legged. Straighten your back and bend forward at the hips until you feel a stretch underneath the gluteal region. Hold the stretch for 15 seconds and repeat the stretch on the other leg. 

Lower back

Finally, the last stretch Dr. Alvin recommends is an extremely simple one but if done daily helps to keep the lower back flexible and happy. That's right it's going through the ranges of motion of the lower back. Start by bending forward as far as your are comfortable and reach slightly behind that point holding for 10 seconds. Next, place both your hands on your hips and bend backwards until you feel a stretch holding it for 10 seconds. The next one is to rotate your upper body left and right holding each side for 10 seconds. Lastly, place your hands on the side of your legs and slide down until your fingers are just beyond the knees. Hold each side for 10 seconds each. 

Repeat this routine three times. It's easy to pass up this routine because of how simple it is but if done daily it promotes a more flexible back and encourages you to evaluate if the lower back is moving as freely as you would like it to. 

If you are looking for more stretches and exercises to perform check out our stretch library here on this website. 

Make an appointment with a chiropractor and stay motivated.

A good way of taking the first step into being happier and healthier is to visit the chiropractor. Here at Health Shack we want to help all our patients along their health journey, providing a thorough assessment of your body and spine. Utilising techniques including spinal adjustments, soft tissue therapies and dry needling we aim to restore flexibility, balance and strength to the body. If you had chiropractic treatment before but haven't been back in a while, don't delay! 

What better way of getting revitalised and back on track with your health goals than having a chiropractor check where your body and spine is at. Having regular appointments will help keep you on track and motivated as you gain the strength, knowledge and tools you need to make those healthy changes. 

Everyone's health journey is different and not everyone takes the same path. Health Shack has a variety of therapies including chiropractic, remedial massage, Bowen therapy, kinesiology and hypnotherapy all of which aims to improve different aspects of health such a physical, emotional and mental trauma.

Start the New Year right and connect with Health Shack today!