Core Chiropractic Brighton, 2 Circus Parade, New England Road, Brighton, BN1 4GW
01273 933 170

Author Archives: Matthew Bateman

Author Matthew Bateman Categories BACK, HOME EXERCISES, POSTURE

Postural Exercises Prone Lat Pull Downs

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.

Author Matthew Bateman Categories CORE + HIPS, HOME EXERCISES, LEGS + FEET

Glute strengthening exercises from Brighton Chiropractor

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

Enjoy

 

Author Matthew Bateman Categories BACK, HOME EXERCISES, POSTURE, SHOULDERS, UPPER BODY

Face Pull Postural Exercises from Brighton Chiropractor

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

Have a great day

Author Matthew Bateman Categories BACK, POSTURE, SHOULDERS, UPPER BODY

Postural Exercises with suspension trainer from Brighton Chiropractor

Postural Exercises from Brighton Chiropractors can help target the muscles which stabilise the shoulders preventing neck and shoulder pain. This exercise can target the rhomboids, low trapezius and rear deltoid msucles which strengthen and stabilise the shoulder blade in good posture.

There are many postural exercises combined with hands on Chiropractic care in Brightons Core Chiropractic to help treat pain and prevent reoccurance in the future.

Author Matthew Bateman Categories POSTURE 0 comment

World Spine Day 2016

Straighten up on world spine day

Core Chiropractic is urging people to pay attention to their posture and straighten up this World Spine Day (October 16th) by following a few simple steps.

Recent research from the British Chiropractic Association found that over half of south east England (52%) who have suffered from back or neck pain believe poor posture triggers it. However, having and maintaining a good posture can help to keep back pain at bay.

Many people don’t realise that a straight spine is more achievable than they think, and incorporating just a few small changes into our daily routines can make a huge difference to back health.

Core Chiropractic has compiled a number of simple tips to improve posture and protect against back pain.

  • Get up, stand up. Inactivity is a leading cause of back pain. If you spend most of your day sitting, make sure that you take regular breaks, ideally every 20-30 minutes. Stand up to stretch, change position and walk around a little.
  • Stretch it out. If you struggle to get away from your seat at work, simple activities such as stretching and shoulder shrugging and even simply fidgeting in your seat can all help to keep your back in line.
  • Keep moving. Exercise is key to a healthy back, however you don’t need to embark on any extreme fitness regimes. Adding just a few extra minutes of walking a day can have a huge impact on your posture.
  • Straighten Up. Try incorporating some simple exercises into your daily routine. The BCA has developed – Straighten Up UK – a series of simple exercises designed to improve posture and help prevent back pain by promoting balance, strength and flexibility in the spine. You can find these via the BCA website on www.chiropractic-uk.co.uk
  • Spot your side profile. Paying closer attention to your body’s side profile can help you recognise back or neck pain triggers. People who want to improve their posture should try imagining they have a plumb line hanging straight from their ears to ankles – with everything in the middle sitting on the same line.One way to do this is to try standing in a relaxed way and then gently contracting the abdominal muscles

Matthew Bateman comments: “As modern lifestyles put increasing amounts of strain on our backs and necks it’s becoming even more important for people to take proactive measures to protect their back health.

“Prevention is always better than cure, so this World Spine Day we want to encourage people to straighten up, and incorporate simple steps into their daily routine to maintain a healthy posture. For example, people are often surprised at the positive impact that simply ensuring you take regular breaks when sitting for long periods of time, or walking regularly can have on your back.” 

For more information on how to maintain a healthy posture and avoid triggering neck and back pain, visit www.chiropractic-uk.co.uk.

Author Matthew Bateman Categories BACK, CORE + HIPS, HOME EXERCISES, LEGS + FEET, STRETCHES 0 comment

Hip Flexibility Stretches – Brighton Chiropractor Matt Bateman demonstrates

Hip Flexibility Stretches can effect your chances of developing low back pain. Brighton Chiropractor Matt Bateman helps explain how to improve your hip flexibility with two simple stretches.

These stretches help you improve your hip flexion which is important when bending forward and squatting. But also hip extension which is very important when walking to prevent over arching in the low back and pelvis.

Brighton Chiropractor Matt Bateman explains two fantastic stretches that can help you improve your flexibility. If these have been prescribed to you then watch the form careully and do not complete if painfull at all.If either cause back pain or  leg pain then consult the clinic and book in for a free consultation TODAY ON 01273 933170

Matthew Bateman | Brighton Chiropractor
Author Matthew Bateman Categories CLINIC NEWS 0 comment

Brighton Chiropractor Matthew Bateman Healthy Eating makes you Happy

The Core Essentials to Health is the latest collumn written by Brighton Chiropractor Matthew Bateman and to read the full story please follow below:

Healthy Eating Keeps Your Happy

There are many diets in the media, it is difficult to know which FAD to listen to. Nutrition should not just be about weight loss as we should all know the affects of our food has on us. People who have decreased brain function, regular illness or chronic pain may be dehydrated, eating low energy foods or eating too many inflammatory foods such as red meat, refined sugars or processed foods.

A common piece of advice I give to patients is to drink more water. People who are properly hydrated are less susceptible to headaches, muscle pain and have better brain function. See how you feel if you drink 2 – 2.5 litres of water daily.( But think about when you are drinking water.)( You dehydrate during the night by exhaling water vapor and sweating and then morning caffeine makes you more dehydrated hence you can swap your morning coffee or tea for a lemon water or herbal tea to rehydrate as early as possible. This can help your brain function, mobility and digestive system for the rest of the day. Ignore some of the FADs and make small changes to your diet and see what works for us.

When diet is combined with physical fitness and psychological happiness you can make changes in your overall health. Combining the three allows you to balance a good level of health if you know you are going to have a stressful week and cannot make the gym then you need to be strict with your diet. However if you have been segregating your stress levels, completing consistent exercise then feel free to enjoy a steak and vino with your family.

 

Chiropractor Matthew Bateman Core Essentials to Health
Author Matthew Bateman Categories CLINIC NEWS 0 comment

The Core Essentials to Health – Fit Exercise into you Life

Core Chiropractic Chiropractor Matthew Bateman has written another column for the Brighton and Hove Independent in the column The Core Essentials to Health

This month he has focused on the how exercise is beneficial with tips how  to stick to exercise as a consistent goal in your life.

The full article is below, however for more hints and tips how to live a healthy lifestyle then please follow through this link for the latest news http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/

The Core Health Essentials to Health

With Dr Matthew Bateman (Doctor of Chiropractic)

Welcome to the Core Essentials to Health column. Last month’s column covered psychological stress and this month’s column focuses on my favourite, physical wellbeing.

Very simple levels such as 20 minutes of active exercise daily can make you 50% less likely to have diabetes, 30% less chance of heart disease and 30% less likely to suffer from depression or dementia. So obviously even low levels of exercise not only helps us physically but also mentally. Sticking to long term exercise is a problem that I see in my patients regularly. You need goals that are achievable for you and then enjoy fulfilling them. Goals can be as simple as walking the dog daily or tough as running a marathon, it must fit around your current lifestyle so you can plan it at the beginning of the week and execute it by the end. You goal can be integrated into your current schedule like walking your children to school or even going to the gym in your lunch hour. The key aspect is to then celebrate your goal! Tell people about your achievement and then set a new goal. My wife ran the Brighton Marathon but after race day, her running stopped. So now she has set another goal of a 12 week fitness plan and is enjoying executing her new goals. Don’t make excuses, remember the satisfaction after going to the gym, walking to dog or swimming and make that feeling a priority in your life.

Combined exercise, psychological happiness and nutrition can help you to be healthier and happier. Next month you can learn simple easy methods to introduce new and fun healthy eating to your lifestyle.

Author Matthew Bateman Categories CORE + HIPS, POSTURE 0 comment

The Golfers lift – from Core Chiropractic

This week I watched a patient pick up their handbag after a treatment with bad form. She then asked me to show her the best way to pick up light objects. So this week we will be looking at The Golfer’s Lift. Last week we discussed the need for proper lifting  in the best ways to squat. In the video http://ccbrighton.co.uk/best-ways-to-squat/ we showed you  how to use the hip hinge to  squat down properly with strength. However this week is a slightly more difficult lift but used for every items to pick up quickly and easily.

The Golfers Lift

This uses the legs to  counter balance the upper body when bending forwards. The golfers lift can prevent the joints in the low back from spraining and the muscles from straining. When we lift badly  we can cause injury. However when we lift properly we prevent the risk of injury. In practice we see patients commonly say  “I was imply bending over to pick up my bag and my back went” this is normally due to  repetitive bad lifting habits which eventually cause tissue injury.

This is designed to be used to pick up light objects. You need good core stability to practice the lift safely  however if you practice at home with light objects while concentrating on your form then the movement pattern will improve.

 

Prevention of back pain

Proper lifting can prevent back pain however maintenance care and chiropractic adjustments can also prevent the low back from injuring. If you have had pain and these problems keep re-occuring then make contact with us and book in for a free consultation with a qualified Chiropractor to examine the problem today through our request an appointment page http://ccbrighton.co.uk/

For regular updates on your phone then like us on facebook https://www.facebook.com/corebrighton and see constant new updates on news, dietary plans and core stability suggestions

Author Matthew Bateman Categories CORE + HIPS, LEGS + FEET, POSTURE 0 comment

Best ways to squat – Core Chiropractic advice on lifting

Best ways to squat – Core Chiropractic advice on lifting

People experience back pain when they are lifting badly without good form. This is due to improper loading of the spine and in so doing we can strain muscles and sprain joints. Poor squatting techniques and bad lifting can all of a sudden cause back pain. This is why in practice we see many people to explain that “I was only bending to pick up my bag and my back went”

However the best ways to squat help you decrease the chances of causing back pain. If we can learn how to squat and bend properly without putting our back under pressure then we decrease to chances of causing tissue damage. The more we practice best ways to squat then the quicker it becomes natural and habitual.

In the words of Marcus Gladwell the start of your 10,000hours starts here. By practicing this form consciously when lifting in the gym or simple tasks makes the movement pattern then habit. When something is habit you will still do it at a subconscious level. So when the kids are screaming and you need to pull the clothes out of the drier you will still squat properly.

Learn the patterns of moving your hips backwards during the best ways to squat and protect your back for the future.

Hip Hinging

This simple video illustrates the ease of preforming a hip hinge when lifting. There are many other techniques when lifting including the golfers lift as seen below.

Check out our advice on the golfers lift on  http://ccbrighton.co.uk/how-to-lift-properly-using-the-golfers-lift/

Keep your eyes out for future videos in our library on core stabilisation techniques and exercises to help maintain a good base for strong lifting.

Further Advice

If you are currently suffering with a problem then don’t simply try to work through it. Visit Core Chiropractic and have any injury  assessed diagnosed and a treatment plan set out for you.

 

 

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