Get In Golf Shape To Improve Your Game Without The Pain

 

⛳ Pain shouldn’t be par for the course. Get in golf shape to protect your back and improve your game, without the pain.

1.  WARM UP AND COOL DOWN

Take a few minutes to stretch before and after your game. Start with a brisk walk, 10 to 15 minutes is ideal. Then do some dynamic stretching. 🚶‍♀️

2.  STAY HYDRATED

Drink plenty of fluids before, during and after your golf game. Remember that once you are thirsty, you are already starting to dehydrate!  💦

3.  PUSH, DON'T CARRY YOUR GOLF BAG

Push or pull your bag using a pull cart, and when possible take turns riding in a golf cart.

If you prefer to carry your clubs, use a double-strap bag that evenly distributes the weight of your clubs across your body. If your bag gets too heavy, put it down and take a break.  ⚠

4.  CHOOSE THE RIGHT SHOES

Wearing golf shoes with good support and the proper fit can help prevent knee, hip and lower back pain.  👟

5.  TAKE LESSONS

The right swing technique can do more than improve your game. It can also spare you unnecessary pain. Working with a professional is a great way to learn the basics.  👍

If you’re experiencing back pain, visit one of our Chiropractors to assess your specific needs and identify a course of action that’s right for you.  

Contact us:

📞  519-662-4441

💻  nhwc.ca

 🔗 ONLINE BOOKING LINK IN BIO

#golf #golfing #tips #pain #backpain #shoulderpain #exercise #spinalhealth #chiropractic #chiropractor #health #wellness #wecanhelp #newhamburgwellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion 

Meal Planning

 

Meal planning is a way to guarantee that your busy family will be able to easily gather to eat a healthy, delicious meal every night. 🥗

Meal planning can save you money and time. Plus, meal planning can help your family reduce food waste and make it easier for a greater variety of nutritious foods to end up on your plates. 🍽

Guide to Successful Family Meal Planning:
▶ Start small if you’re new to meal planning – start with two to three meals a week. 📆
▶ Create a list of the ingredients you’ll need to make the recipes planned for that week. 📃
▶ Take stock of what food you have already, to reduce food waste and over-purchasing. 💲
▶ Create a grocery list of what you need. 🛒

#mealprep #cooking #groceries #family #planning #nutrition #healthyeating #health #wellness

Protect Yourself From Injury While Gardening

 

It’s time to get set to garden.

Gardening is a great way for you to stay active and have fun in the sun. Unfortunately, many Ontarians sustain gardening injuries that can be easily prevented.

Gardening Dos:

Kneel, don’t bend to plant.

Change your body position often.

Take frequent breaks.

Alternate between light and heavy chores.

Drink lots of water. Stay hydrated!

Warm up with 5 to 10 minutes of gentle activity that gets you moving, like a short walk or even walking on the spot.

How to Lift Right:

Keep your back straight and bend your knees.

Carry the load close to your body.

Avoid heavy lifting immediately after bending or kneeling.

If, in spite of all precautions, you do experience back pain or a muscle strain that lasts for more than two or three days, consider visiting a chiropractor. Our chiropractors can help you get back to doing the things you enjoy, like gardening.

519-662-4441

nhwc.ca

ONLINE BOOKING LINK IN BIO

#gardening #spring #backpain #spinalhealth #lifting #posture #chiropractor #chiropractic #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Neck Pain Self-Management

There are a few steps you can take on your own that may help to reduce the pain and improve the function of your neck. Follow these tips for living well:

1️⃣ MOVEMENT

✅ Avoid sitting or standing for too long, as poor posture and sedentary behaviour are key causes of neck pain.

✅ Schedule frequent breaks into your day to get up and move. ⌚

2️⃣ ERGONOMICS

✅ Check your work station set up to make sure it is optimized for your musculoskeletal health!  💻

✅ Remember to sit with your spine in a neutral position, avoid jutting your chin forward or rounding your shoulders and keep your back muscles engaged. 🪑

3️⃣ RELAX

✅ Many of us hold stress and tension in the muscles surrounding our neck and shoulders, and this may cause pain or discomfort. 💥

✅ By integrating relaxation techniques into your day, you can ease the tension, refocus and relieve the pain.

✅ Try breathing exercises, gentle stretches, walk at lunch or after dinner, get a massage or sign up for a yoga class.  🧘‍♀️

**If your neck pain persists or worsens, you should seek treatment from a chiropractor or other qualified health professional.

For more information visit www.nhwc.ca

📞 519-662-4441

🔗 ONLINE BOOKING LINK IN BIO

#neckpain #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgorthotics #newhamburgwellness #chiropractic #massage #physiotherapy #exercise #rehabilitativeexercise #wecanhelp #health #wellness #wilmot #newhamburg #tavistock #wellesley #waterlooregion 

Fitness Tips For Cyclists

 

🚲 To ensure you make the most of your cycling journey while keeping your body in optimal condition, we recommend incorporating these tips into your routine:

WARM-UP: Begin each cycling session with a brief warm-up. Engage in dynamic stretches such as leg swings, arm circles, and torso twists to increase blood flow, warm up the muscles, and improve flexibility. A proper warm-up helps reduce the risk of injuries and enhances your performance on the bike.

LOWER BODY STRETCHES:  Target your lower body muscles, which play a significant role in cycling. Perform stretches for the quadriceps, hamstrings, calves, and hip flexors to prevent muscle tightness, improve flexibility, and reduce the risk of overuse injuries. Include exercises such as lunges, standing quad stretches, and calf stretches to maintain optimal muscle function and range of motion. 🦵

CORE STRENGTHENING: A strong core is essential for stability and support during cycling. Incorporate exercises such as planks, bridges, and bicycle crunches into your routine to strengthen your core muscles. A stable core not only improves your cycling efficiency but also reduces strain on your back while promoting proper hip movement, allowing you to ride longer and more comfortably.

UPPER BODY STRETCHES: While the lower body does most of the work in cycling, it’s important to give attention to your upper body as well. Stretch your chest, shoulders, and neck to counteract the forward-leaning posture often associated with cycling. These stretches help relieve tension, improve posture, and maintain balance throughout your ride. 💪

Remember to listen to your body, stay hydrated, and gradually increase your cycling intensity and duration to avoid overexertion. Embrace the beauty of the outdoors while keeping your body in optimal condition for a safe, memorable, and enjoyable ride. 🚵‍♀️

#cycling #bike #biking #warmup #stretch #strengthening #exercise #outdoors #movement #health #wellness

Travel Without Pain: How to Safely Lift Your Luggage To Prevent Back Injury

 

✈ If you are travelling this March Break, lifting  your luggage correctly is key to preventing injury. Here are a few tried and true rules for lifting safely and preventing back injury: 🧳

✅ Bend your knees to lift with ease.

✅ Stand close to the load to be lifted.

✅ Place your feet shoulder width apart.

✅ Bend your knees and keep your back straight.

✅ Squat down to the level of the object and test the weight of the load.

✅ Ask for help if the load is too heavy or awkward!

✅ Use the strength of your leg and arm muscles (not your back) to smoothly and slowly lift the load. Try not to jerk when lifting.

✅ Keep the load close to your body.

✅ Never twist your body while turning and carrying the load.

✅ Pivot to turn in the direction you want to move toward.

✅ Bend your knees and slowly lower the load to its new location.

If you’ve injured yourself while lifting, a chiropractor can help assess, diagnose, and treat the injury and get you back to moving pain free.

#travel #lifting #luggage #backpain #spinehealth #chiropractor #chiropractic #health #wellness

Tips For Expectant Mothers 🤰

In addition to gentle, non-invasive chiropractic treatment, there are some tips you can follow to help keep your spine aligned:

1. Exercise! 🧘‍♀️

Keep your core strong so it can support your spine. Ask your healthcare practitioner about the benefits of swimming, yoga or other low-impact exercise programs.

2. Sleep well! 😴 

You know you need to rest, but are you sleeping smart? Your growing uterus can place pressure on the large blood vessels in your abdomen and restrict blood flow.

Sleep on your left side and place a pillow between your knees to keep your spine in proper alignment.  

3. Think twice!

Maybe put those killer heels aside until after the baby is born. 👠

Rest frequently with your feet elevated. 🦶

Don’t lift heavy objects (or toddlers) – ask for help.  👶 

#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #prenatal #pregnancy #backpain #hippain #pelvicpain #spinehealth #wecanhelp  #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion 

Preparation And Conditioning For Skiing

 

Winter can be a splendid and enjoyable time of year, especially if you love outdoor activities like skiing. ❄

Commonly, muscles that work to internally rotate the hips are activated and engaged during skiing – key for maintaining balance and coordination. 🎿

A great way to condition the body and build muscle memory for skiing is to practice your technique with the use of balance boards, in-line skates, or sports that require quick movements and changes of direction.  🏂

Another important aspect to skiing is the need for endurance and stamina. Interval training is a great tool to build endurance, where you maximize your input for short bouts of time. ⏱

The gains made through interval training can translate into meaningful improvements to your overall endurance; however, as with all activities, progression is key. 👍

#skiing #conditioning #winter #outdoors #balance #coordination #endurance #intervaltraining 

Tips To Stay Active In Winter

 

It can be challenging sometimes to find the motivation to stay active during the winter.

Here are some tips on how to stay active at home:

If you work at a desk, set alarms on your phone as a reminder to move.

Climb stairs to deliberately add more steps to your day.

If you have equipment at home, set up a buddy system for accountability.

Use free online workouts or your gym's online options.

Get a small trampoline for low impact cardio, use a stationary bike with apps like Peloton, use a TRX or resistance bands at home for diversity and creativity in your movement.

Write down exercises on pieces of paper and place in a jar. Pull one out every day to keep your activity interesting.

With kids, build an obstacle course out of household items like couch cushions, pillows or cardboard boxes or set up a scavenger hunt to find items around your home. 🐱‍👤

Get your kids involved in household chores to get them moving and participating.

#winter #exercise #activeliving #movement #motivation #fun #family #health #wellness

Carpal Tunnel Syndrome

 

Individuals with carpal tunnel syndrome experience numbness and tingling in the hand, which can be accompanied by a weakness in gripping. 🤜 These symptoms are due to compression of the median nerve, which travels from the neck, through the muscles of your forearm and wrist, and into the hand. 🖐

Compression of the median nerve may arise from inflammation of the tendons of the wrist, with direct injury or activities involving repetitive movements of the hand and wrist being common causes. ⌨ 🛠

In some cases, carpal tunnel symptoms can be caused by pregnancy, or other diseases such as thyroid disorders and rheumatoid arthritis. 🤰

The key with treatment is to determine the true cause of symptoms, and to treat the cause directly whenever possible.  ✅

This is where we can help! Consult with one of our knowledgeable health care practitioners to receive personalized advice and treatment. 👍

📞 519-662-4441

📲  www.nhwc.ca

🔗 ONLINE BOOKING LINK IN BIO

#carpaltunnelsyndrome #wristpain #mediannerve #wrist #repetition #trauma #chiropractic #physiotherapy #massagetherapy #newhamburgwellness #wecanhelp #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

How Yoga Can Help Ease Your Pain

 

Yoga is a helpful tool for physical and mental well-being. It combines stretching, strength, and meditation to ease stress in the body and promote strength, flexibility, and relaxation. But, did you know yoga also has the potential to help you with your pain? 🧘‍♀️

There have been a number of studies published on the association between yoga and its effects on low back pain and chronic pain. In each study, there were benefits observed both in the short-term and long-term to varying degrees. The bottom line was that an element of active care, which can include yoga, can improve outcomes when you’re suffering from pain. ✅

Taking an active role in your health has been shown to improve your pain more effectively. With yoga, the benefits come from the combination of controlled breathing, body and posture awareness, meditation, strength, and flexibility.

Studies continue to investigate the benefits of mind-body exercises like yoga. For right now, there’s no harm in trying this type of exercise out to help complement your pain management program as long as you practice safely.

#yoga #WellnessWednesday #exercise #pain #health #wellness #activecare

Preventing Winter Slip-Ups!

 

Falling on ice can leave you hurt badly from taking a knee to the ice or falling awkwardly on icy snow. Slippery sidewalks, driveways and icy parking lots can be risk factors for falls in winter. Avoid a bad fall with these tips!

WALK LIKE A PENGUIN

When walking, extend your arms out from your sides to increase your centre of gravity. Keep your hands out of your pockets! Walk slowly, with short strides and try to land your steps with a flat foot.

KEEP WALKWAYS CLEAR

Shovel snow and scrape ice as soon as possible. Liberally sprinkle ice melt product or sand onto walkways to provide foot traction and to make sure surfaces don’t turn to ice.

TAKE ALL PRECAUTIONS

Tap your foot on potentially icy areas to see if it is slippery. Hold a railing while walking on icy steps. Stay steady by wearing proper winter footwear. Lightweight boots with a thick, non-slip tread sole will provide good traction on ice. If a sidewalk is icy down the middle, walk on the snow beside it to avoid slips.

LIGHTEN YOUR LOAD

Carry fewer bags on snowy days, since excess baggage can throw off your balance and make it tougher to regain your balance once you lose it. Keep your hands free by putting away your phone while walking – you may need to catch yourself!

VISIT YOUR CHIROPRACTOR

Don’t let a fall get you down. If you do take a tumble, visit your chiropractor. They’ll get you back to doing the things you love to do and will work with the rest of your care team to help prevent future falls.

#winter #ice #snow #falls #prevention #backpain #chiropractor #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion