Core Chiropractic Brighton, 2 Circus Parade, New England Road, Brighton, BN1 4GW
01273 933 170
Central Brighton pain and prevention clinic specialising in Chiropractic and hands on treatment, exercise therapy and patient education. Visit us to help with neck pain, back pain, muscle joint and nerve pain or sports injuries
Side Plank Rotation Exercise demonstrated by Brighton Chiropractor Matt Bateman. The side plank exercise is a great exercise to help stabilise the core while moving dynamically. It will strengthen the abdominals, gluteal and low back muscles which can prevent epsisodes of back pain and improve performance in other activities.
This is a good alternative to a normal plank as the movement is more realistic to everyday activities where we move twist and lift our body weight as opposed to holding a stiff rigid posture.
Please complete within pain free range of motion and stop if any back issues or pain occurs.
The Cat Camel Exercise is a great low back pain exercise for mobilising and improving the flexibility of the mid-low back and pelvis. This exercise shows how to mobilise the back without placing too much stress over the low back joints.
Complete the exercise when you are looking recover from an episode of back pain or preventing back pain occuring in the future.
Neck Flexibility Exericses might be something you need today! Do you suffer from a stiff neck and shoulders in the office? If so then you need to read on!
Here are some great neck flexibility exercises that can be done in the office or anywhere during the day.
Classic times when people experience these problems are when sitting and concetnrating on something in front of them.
Driveing
Reading
Desk workk on the computer
Watching TV
Are all good examples of when you should be keeping the neck moving and preventing it from stiffening.
These are simple mobilisation exercises and should be done only within pain free range of motion hence do not push the neck in towards any pain.
If you wish to see further tips and advice for further flexibility exercises or strengthening then please continue through this link http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/
Otherwise enjoy and listen up for any further tips and advice from Core Chiropractic
Glute bridges are an exercise that can strengthen your core muscle groups including glutes and low back muscles as well as stabilising your hamstrings.
The exercise can be progressed by doing on single leg as shown to isolate on gluteal group. This reproduces situations such as when you are standing on one leg when walking and running.
You should look to complete 3-5 sets of 8-12 reps daily during a rehabilitation phase post injury or 3 times per week when simplky strengthening.
For further exercises please go through to http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/
Rotator Cuff Exercises from Brighton Chiropractor Matt Bateman can help you strengthen the rotator cuff and prevent shoulder issues in the future.
A great exercise in rehab cases when treating rotator cuff injuries, the Rotator Cuff Exercises shown here can be done in either the home environment with a theraband or even in the gym with the cable pulleys.
Repeat both sides for 3 x 8 reps and only complete in pain free rnge of motion
For more exericses and tips on shoulder care and general postural exercises please view our News page or book in for your consultation today.
Simple Shoudler External Rotator Stretch exercises which can stretch the rotator cuff inside the shoulder and improve your shoulder flexibility or reduce pain.
Brighton Chiropractor Matt Bateman shows how to use a towel to stretch these muscles easily at home or in the Gym.
Repeat this exericse everyday morning and afternoon in pain free range of motion. Do not stretch to a point of pain.
Look bacck through the News pages for further exercises on postural care and exericse therapy
Brighton Chiropractor writes about Good Posture His column this month concentrates on the effects and benefits of good posture both to your health and to your business.
If you feel that you need help with your posture helping you stand taller and more confident, reducing pain or even for the psychological effects of better posture then don’t hesitate to book in for a FREE POSTURE ANALYSIS today.
Core Chiropractic offer FREE 20MIN POSTURE ANALYSIS with a posture screen which you can take away with you as well as consultation offering advice to how you can help your posture in the future. Book in today by calling 01273 933170
The Whole article in this weeks Independent reads as follows
The Core Health Essentials to Health
With Matthew Bateman (Doctor of Chiropractic)
Can your posture improve your business?
A tall, authoritative and decisive YES is the answer. Good posture can help you in physiological and psychological ways. It can help you breathe more efficiently allowing oxygen to get to the brain and other organs. It can help the spinal cord communicate with your whole body better. But the most interesting aspect is that in the business world good posture is seen to portray confidence, strength and command of the situation.
Everybody knows that posture is important physiologically. Good posture places your bodyweight in the best position for your muscles and joints to hold you upright against gravity. We know that having your ear, hip and ankle inline helps you hold a good balanced posture. Good posture is seen to also reduce the levels of cortisol in the blood which can in turn reduce stress.
Good posture can affect physical and chemical aspects of your health. However it is interesting how good posture affects non-verbal communication. If we look down and allow our shoulders to hunch upwards then we appear less confident in our communication. When we drop our shoulder blades backwards and downwards our chest comes up and forwards naturally portraying confidence. When forced by simply puffing up your chest, the onlooker can subconsciously identify this as a show and not believe your confidence. Good posture is something you do and not something you have. Hence natural posture which is practiced and adopted as normal movement patterns will be authentic within your body language.
Everybody’s posture is different however good physical exercise including core stability, upper and mid-back strengthening with advice from physical therapists if needed can help develop a better natural posture to help your physiological and psychological health.
Postural Exercises Prone Lat Pull Downs can help develop and stabilise the muscles inside the shoulder blades and promoting a better upper back posture.
Shoulders can regulalry be hunched up and develop shoulder, upper back and neck pain or tightness. This can often develop due to stress, bad work station design or simply a lack of stability for the muscles which pull the shoulder blades downwards.
Prone Lat Pull downs can help target the low trapezius muscles, rhomboid muscles and rear deltoid muscles which can pull the shoulder blades backwards and downwards into a better posture thus preventing postural related upper back conditions.
Glute strengthening exercises from Brighton Chiropractor include simple hip extensions and abduction exericses.
Glute strengthening can help stabilise the pelvic and low back joints, they can help develop power when running and lifting as well as helping the hip stay stable to allow proper alignment of the knee and ankle.
Proper gluteal stability can help prevent low bacck pain, hip pain and knee or ankle pain. Hence they are incredibly important for everybody not simply those practicing sport.
Practice these simple glute exercises which can be done either in the gym or at home with theraband as demonstrated in the video attached.
If you have any pains or issues either doing these exercises or in your everyday activities then please feel free to contact us on 01273 933170 or info@ccbrighton.co.uk
Face pull postural exercises from Brighton Chiropractor can help show you exercises which you can do in the gym or at home to help stabilise your shoulders and upper back into better posture.
Face Pulls are a great exercise to help train the muscles shich stabilise the shoulder blades into a retracted position.Many people experience shoulder and neck pain because their spines and upper shoulder muscles become tight and painfull. By training the antagonistic or opossing msucles we can reduce the effects of tight upper shoulder muscles and how they can cause neck pain or headaches.
At Core Chiropractic we help using hands on therapy to loosen tight muscles and spinal joints and then show you how to work on the correct muscles to stabilse you into a better posture.
If you have any questions or problems which you would like assessed or treated then please contact us on 01273 933170 or email info@ccbrighton.co.uk
