Golf Tips To Get In The 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.

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.

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!

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.

CHOOSE THE RIGHT SHOES

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

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

Chiropractic Tips for Better Knee and Ankle Alignment to Prevent Dance Injuries

 April 29 is International Dance Day 💃

A dancer’s jumps, turns, and forward pushing movement all begin with a bent knee. A key way to prevent dance injuries is to ensure you understand your joint positioning during these transitional movements. This positioning includes controlling your knee and ankle alignment to prevent injuries. 🩰

You can train in parallel with a ball placed between your thighs and just above your ankles. This will give you the physical cues you need. These cues remind you to bend your leg with your knee tracking over your foot centrally.  Any deviation towards or away from your body’s midline will cause strain in your ankle and knee joints. This strain will also disrupt the alignment of your spine and pelvis. 🕺

For a dancer, visiting a movement specialist, like a chiropractor, can help reduce their risk of injuries, along with the pain and discomfort they bring. ☑

#dance #InternationalDanceDay #alignment #movement #chiropractic #healthtips #injuries #training #ankleinjury #kneepain #joints #strain #spine #pelvis

Get Set to Garden and Protect Yourself From Injury

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 with a little know-how. 

To tend your garden and protect yourself from injury, follow these tips to loosen up and lighten the load on your back.

Loosen up before you start to garden and protect yourself from injury

Warm-up

Before you begin any physical activity, warming up is your first step to prevent an injury. Take a walk, even on the spot. 10-15 minutes should do it. Don’t forget to lift your knees and gently swing your arms.

Stretch before you start

Do each of these stretches for your upper and lower body 5 times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

UPPER BODY STRETCHES

1. For Your Sides

• Extend your right arm over your head.

• Bend to the left from the waist.

• Hold for 15 seconds and repeat on the other side.

2. For Your Arms and Shoulders

• Hug yourself snugly.

• Slowly rotate at the waist as far as is comfortable to the left, then to the right.

3. For Your Back

• In a seated position, bend forward from the hips, keeping your head down.

• Reach for the ground.

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LOWER BODY STRETCHES

4. For Your Thighs

• Face a wall or tree and support yourself against it with one arm.

• Bend your right knee and grasp your ankle or pant leg with your left hand.

• Hold for 15 seconds and repeat on the other side.

5. For Your Hamstrings

• Stand.

• Reach your hands to the sky.

• Then bend at the waist and reach toward your toes.

• Hold for 15 seconds.

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To tend your garden and protect yourself from injury:

• Kneel, don’t bend, to plant

• Change your body position often

• Take frequent breaks

• Alternate between light and heavy chores

• Drink lots of water

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If you suffer an injury, visit one of our chiropractors so you can get back to doing the things you love to do like gardening.

#gardening #outdoors #physicalactivity #backpain #injury #chiropractic #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

6 Ways Chiropractic Care Can Help Manage Headaches

 

Being able to think clearly and calmly allows us to make decisions, process emotions, and carry on with our day-to-day lives. That clarity can be easily destroyed with a strong headache. Many people have occasional headaches, but frequent headaches that affect your ability to sleep or get on with your day can be disabling. 🤯

HOW CAN CHIROPRACTORS HELP WITH HEADACHES❓

Chiropractors can assess, diagnose, and manage headaches. Evidence suggests that chiropractic care, including manual therapy, can be effective in treating cervicogenic and tension headaches; and can help decrease the intensity and frequency of migraines. ✅

Chiropractic treatment options may include:

1️⃣  Manual therapy

2️⃣  Soft tissue therapy

3️⃣  Modalities including electrical stimulation, acupuncture, and ultrasound

4️⃣  Rehabilitation

5️⃣  Lifestyle changes and education

6️⃣  Referral and co-management

It’s important to take headaches seriously. Consider consulting a chiropractor if you often have headaches, if you frequently take a pain reliever for your headaches, if your headache pattern changes, or if your headaches are getting worse. 

Seek prompt attention if your headache is sudden and severe, follows a head injury, or is accompanied by fever, stiff neck, weakness, numbness, or difficulty speaking. ⚠

#headaches #tensionheadache #migraine #cervicogenicheadache #chiropractic #chiropractor #health #wellness #wecanhelp #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Tidying Up Without The Strain

 

11 million Canadians suffer from disorders of the musculoskeletal system. 🍁 When we overuse our joints, muscles, and tendons, injuries can develop. But there are things you can do to reduce the risk and strengthen your body while you tidy up around the house. 🏠

✅ WARM UP

Before you start cleaning or organizing, walk around the house or do some simple stretches to help prevent injury. 🚶‍♂️

✅ BREAK UP HEAVY LOADS

Instead of carrying all of the grocery bags into the house at once, take the extra few minutes and only carry a few bags at once. Don’t drive? Consider investing in a cart or buggy rather than carrying heavy bags. 🛒

✅ DIVIDE AND CONQUER

Dedicating 30 minutes every day to your household tasks can decrease your stress and risk of injury or fatigue. Plus, getting a little bit done each day allows you to have more time on the weekends to spend with family and friends. ⏲

✅ MAINTAIN PROPER POSTURE

Vacuuming and mopping the floors often require excessive bending, reaching, and twisting. Avoid stretching out your arms and bending at the waist. Instead, hold the vacuum or mop handle close to your body and walk back and forth with it. Keep your spine relaxed and neutral while doing these chores. Your back will thank you! 🧽🧹

✅ SWITCH IT UP

Prevent unwanted strain on your shoulders, neck, and back and use both sides of your body when cleaning. Occasionally, consider cleaning with your non-dominant hand. 🖐

✨ BONUS TIP: Use proper lumbar supports if you find yourself sitting for long spells. Every 20-30 minutes stand up and stretch out your spine.

With these tips, you can feel confident in tackling your to-do list safely and effectively. However, if an injury does occur, visit one of our Chiropractors to get your spine back in working order. 👍

#cleaning #chores #springcleaning #backpain #injuryprevention #posture #lifting #warmup #strengthen #chiropractic #chiropractor #health #wellness #wecanhelp #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Let's March For A Healthier Back!

Spring is almost officially here! 🌷 Time to rejuvenate your body and work towards a healthier you❗

Regular exercise is proven to reduce stress levels, improve sleep quality, boost your immune system, and prevent weight gain. 👍

We’ve provided some high and low impact activities as well as a few tips to help you get your body moving.

HIGH IMPACT ACTIVITIES

These are exercises that often require both feet to come off the ground while working out. These activities are called high impact because once your body leaves the ground, gravity forces you back down. This causes your feet to hit the ground with pressure often similar to carrying twice your bodyweight. 🏃‍♂️

Some of the benefits of high impact exercises include an increased heart rate, improved bone density and cardiovascular strength, better balance and stability, and increased stamina.

High impact activities may not be ideal for those who have pre-existing injuries or joint conditions, or have excess weight.

Some high impact workouts include:

▶ Burpees

▶ Running

▶ Jumping Jacks

▶ Squat Jumps

▶ Jumping Rope

LOW IMPACT ACTIVITIES

These are exercises that often keep at least one foot on the ground while you are working out. Your joints absorb far less of an impact during these workouts making them ideal for those with pre-existing injuries, chronic inflammatory conditions, or beginners. 🚴‍♂️

Some low impact exercises include:

▶ Cycling

▶ Hiking or Walking

▶ Pilates or Yoga

▶ Swimming

▶ Strength Training

By adding a mixture of low and high impact activities to your workout routine, you will be able to strengthen various muscle groups and provide your joints with rest when needed.

There is no one-size-fits-all approach when it comes to exercising, so it may take time to find the right combination of activities that work for you.

Remember, the key is to sit less and move more so that you can live a healthy life. ☺

#exercise #spring #health #wellness #march #movement #activity

Fight The Winter Blues

 

The days are slowly getting longer (yay!) but the weather is still cold and makes us yearn for spring.

While the cold and dark days add to the prevalence of seasonal affective disorder, more sedentary time could contribute as well.

Fortunately, there are effective strategies to help combat the winter blues. Be prepared for the winter months to come with a few of these tips.

GET MOVING FOR A MOOD BOOST:

Exercise can help banish your winter blues and shouldn’t be skipped. Whether you grab a basketball, a dumbbell or a yoga mat, a good sweat session releases feel-good brain chemicals that reduce depression and improve your mood. Plus, your metabolism and energy level will both stay elevated for a few hours after your workout. So brave the cold and move. It’s worth it!

EMBRACE THE SEASON:

Make the best out of a steady snow fall by cross-country skiing or snowshoeing. Even winter tasks have benefits. Snow shoveling might be a chore, but it's also a pretty strenuous workout and can burn more than 400 calories an hour.

SOAK IN THE SUN:

Time spent in the sun helps your body process Vitamin D and releases neurotransmitters that can boost your mood. Add a few extra outdoor activities to your week like a walk around the neighbourhood. As for your home – keep your shades up during the day or use “full spectrum” light bulbs to replicate natural light indoors.

TREAT YOURSELF:

Endless winter days are no fun. Everyone is happier when they are looking forward to an exciting event on the horizon. Plan a weekend getaway or a ski trip. If you want to indulge on your own, a massage has been shown to reduce stress hormones and increase serotonin and dopamine, which are depression-fighting chemicals. Laugh, relax or escape to keep the winter blues away.

#MotivationMonday #winter #winterblues #SAD #cold #movement #exercise #sun #outdoors