Motivational Monday Stretch #8 Piriformis Stretch

Bespoke stretches and advice are part of the service we offer to our patients at Creative Chiropractic and stretching is a great way to compliment the treatments we provide at the Practice as well as additional benefits, including:

  • Helps improve range of motion by lengthening tight muscles and increasing blood and nutrient supply to them.
  • Calm the mind, allowing your emotions and body to recharge.

The best time to stretch is after activity or exercise as your muscles are warmer and will lengthen easier.

These short and snappy videos are designed to help you do these simple but effective stretches correctly…

Stretch #8 Piriformis

This stretch targets the piriformis muscle which is located deep in the buttock behind the gluteus maximus. It can help to relieve pain caused by sciatica and improve movement in the lower back and hips.

Our Massage Therapist, Jess, performing a fantastic stretch… The body achieves what the mind believes!

How to do it:

  1. Come on to all fours with your hands shoulder distance apart.
  2. Bring left knee forward with shin on a diagonal and heel pointing towards the opposite side.
  3. Straighten right leg and tuck toes under keeping hips square.
  4. Hold position for 20 seconds and repeat on the other side.

This stretch should be completed daily.

Attention: This stretch should not be done if you have lower back pain or if you have had a hip/ knee replacement.

Stretching shouldn’t cause undue pain, shortness of breath or dizziness. Please seek advice from your GP if you have any concerns before undertaking these stretches.

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Motivational Monday Stretch #7 Shoulder Stretch

Bespoke stretches and advice are part of the service we offer to our patients at Creative Chiropractic and stretching is a great way to compliment the treatments we provide at the Practice as well as additional benefits, including:

  • Helps improve range of motion by lengthening tight muscles and increasing blood and nutrient supply to them.
  • Calm the mind, allowing your emotions and body to recharge.

The best time to stretch is after activity or exercise as your muscles are warmer and will lengthen easier.

These short and snappy videos are designed to help you do these simple but effective stretches correctly…

Stretch #7 Shoulders

This stretch is great for loosening the shoulder muscles and improving mobility and range of movement in the arms. Really good for people that play a lot of racket sports and work at a computer daily.

Our Senior Massage Therapist, Serena, performing a fantastic stretch… The body achieves what the mind believes!

How to do it:

  1. Sit comfortably on a straight-backed chair or stand with knees slightly bent.
  2. Raise left arm across your body to shoulder height, slightly bend arm at elbow.
  3. Pull elbow with right arm gently
  4. Hold for 20-30 seconds on each side.
  5. Repeat 3 times on each arm.

This stretch should be completed daily.

Attention: Stop this stretch if there is any increase in your shoulder pain

Stretching shouldn’t cause undue pain, shortness of breath or dizziness. Please seek advice from your GP if you have any concerns before undertaking these stretches.

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Motivational Monday Stretch #6 Deep Hamstring Stretch

Bespoke stretches and advice are part of the service we offer to our patients at Creative Chiropractic and stretching is a great way to compliment the treatments we provide at the Practice as well as additional benefits, including:

  • Helps improve range of motion by lengthening tight muscles and increasing blood and nutrient supply to them.
  • Calm the mind, allowing your emotions and body to recharge.

The best time to stretch is after activity or exercise as your muscles are warmer and will lengthen easier.

These short and snappy videos are designed to help you do these simple but effective stretches correctly…

Stretch #6 Hamstrings

The hamstrings are the muscles along the back of the thigh that help us to walk, run, sit and stand, so this Stretch is great for both the active and those that lead a more sedentary lifestyle. This is a great hamstring stretch for the active and the more desk bound. Hamstring flexibility is important for the health and flexibility of your back, hips and knees.

Our Massage Therapist, Jess, performing a fantastic stretch… Healthy isn’t a goal, it’s a way of living!

How to do it:

  1. Lay flat on the floor.
  2. Bring your left leg into your chest and extent your heel upwards.
  3. Hold under your left knee and gently pull towards your body. Hold here for 10 seconds and release slowly.
  4. Repeat three times on each side.

This stretch should be completed daily.

Attention: Stop this stretch if you develop signs of increasing pain in your groin.

Stretching shouldn’t cause undue pain, shortness of breath or dizziness. Please seek advice from your GP if you have any concerns before undertaking these stretches.

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Motivational Monday Stretch #5 Hamstrings

Bespoke stretches and advice are part of the service we offer to our patients at Creative Chiropractic and stretching is a great way to compliment the treatments we provide at the Practice as well as additional benefits, including:

  • Helps improve range of motion by lengthening tight muscles and increasing blood and nutrient supply to them.
  • Calm the mind, allowing your emotions and body to recharge.

The best time to stretch is after activity or exercise as your muscles are warmer and will lengthen easier.

These short and snappy videos are designed to help you do these simple but effective stretches correctly…

Stretch #5 Hamstrings

The hamstrings are the muscles along the back of the thigh that help us to walk, run, sit and stand, so this Stretch is great for both the active and those that lead a more sedentary lifestyle.  This stretches the hamstring, as well as some of the lower back and gluteal muscles and the hip flexors, leading to more long term flexibility and increased range of motion.

Our Senior Massage Therapist, Serena performing a fantastic stretch… Healthy isn’t a goal, it’s a way of living!

How to do it:

  1. Lay flat on the floor.
  2. Leave your right leg where it is, bring your left knee towards your chest and interlock your hands around your knee, pressing your lower back into the floor.
  3. Pull this knee in towards your chest and hold in place for 20 seconds.
  4. Repeat three times on each side.

This stretch should be completed daily.

Attention: Stop this stretch if you develop signs of increasing pain in your groin.

Stretching shouldn’t cause undue pain, shortness of breath or dizziness. Please seek advice from your GP if you have any concerns before undertaking these stretches.

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Creative’s Serena and Jess take on sore muscles for Big C at this year’s Run Norwich 10K!

Creative Chiropractic Massage Therapists, Serena and Jess will be volunteering their ‘healing hands’ for the Big C’s army of fundraising runners at this year’s Run Norwich 10K on Sunday 6th August…

Mr Bownes, Serena, Jess, Creative Chiropractic, Big C, Cancer charity, Run Norwich 10K, massage, running

Mr Bownes with Creative Chiropractic Massage Therapists Serena (left) and Jess (right) ready to support Big C runners at Run Norwich 10K in August.

Over 260 runners are raising money for The Big C at this year’s race and our Serena and Jess will be on hand with RockTape to ease any aches, pains and niggles and set them on their way before the race.

Once racers have battled through 10K with 6,000 other racers in Norwich, a post-race massage will be just the tonic to help with recovery and get hard-working legs back in motion as quickly as possible.

Why is massage good for runners?

Having a regular massage should be key to your training plan. In addition to our chiropractic treatments, Creative Chiropractic offer sports massage and pre and post-race treatments from our Practice in the stunning location of Pensthorpe Natural Park. Here’s Serena’s top four ways massage can benefit runners:

  1. Race day treatments, Serena, massage, sports massage, runners, creative chiropracticIncreases flexibility: when we move better, we run better.
  2. Speeds up healing: increased circulation and blood flow releases toxins such as lactic acid into the tissue.
  3. Reduces fatigue and muscle pain which prevents tissue damage.
  4. Relaxation: relax the mind, reduce stress and feel re-energised for your big race.

Preparing for Run Norwich 10K?

Consider booking in a massage a day or two after your long training runs when you’re more vulnerable to injuries. A pre-race massage should be scheduled 3-5 days before the race and, likewise, a comprehensive post-race massage scheduled 3-5 days after when muscles don’t feel sore to touch. As ever, in-between massages, drink lots of water, stretch and use your foam roller to really optimise your massages!

Click here for the Creative Chiropractic Massage Menu, call 01328 854325 or email info@creativechiropractic.co.uk to book in.

Good Luck!

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Know the risks of dehydration this summer…

Michael I'Anson, creative chiropractic, chiropractor, pensthorpeAs Bob Marley once said, “You ain’t gonna miss your water until your well runs dry.” Whether you like drinking water or not, your body needs water, but during these warm, summer months, what can happen if you don’t drink enough? Read Michael’s latest advice and top tips to avoid dangerous dehydration over the holiday period…

Water water everywhere…

Michael I'Anson, creative chiropractic, water, drink water, dehydrationEvery day, your body uses water in all its cells, organs and tissues, transporting oxygen and nutrients, regulating temperature and digestion and acting as a lubricant for joints and aiding shock absorption.

It also protects your organs and tissues, moistens your mouth, eyes and nose, reduces the burden on the kidneys and liver by flushing out waste products and helps prevent constipation.

With the recent bouts of hot weather and all the extra outdoor activity that warmer conditions might entail, not drinking enough water can be extremely hazardous and dehydration can set in within an hour. In severe heat, you can lose as much as 1.5 litres of water through excessive sweating and if you don’t replace this fluid, your body temperature will rise, risking heat stroke. Drinking water cools you down and lowers your core temperature.

Recognising dehydration…

Dehydration starts out initially with mild symptoms of thirst and a dry mouth but quite quickly, you can start to feel tiredness, headaches, constipation, dizziness, mood change, irritability, increased anxiety, sunken eyes, shrivelling of the skin, muscle cramps and achy joints. If the situation worsens, the symptoms become more severe, including: low blood pressure with a rapid heartbeat, fever, delirium, unconsciousness, severe diarrhoea and/or vomiting and an inability to keep fluids down.

Weight gain

Yellow meter belt slimming and a bottle of water on a blue background, waterThe average male adult human body is made up of 58% water and the female is 48%. The body water in a newborn infant can constitute as much as 73% of total body weight whereas in obese people, the number can be as little as 45%.

Consistently not drinking enough water for an extended period of time can have underlying effects on your health and your weight…

  • Low water = slow metabolism Your body’s ability to remove waste and detoxify is inhibited. A study found that drinking 470ml of water daily increases your metabolic rate by 30% percent (equivalent of 0.83 pints).
  • Increased hunger When you are dehydrated, your body confuses this for the feeling of hunger which naturally causes you to eat when it’s probably not necessary.
  • Slowed circulation and irregular body temperature Your cardiovascular system will be affected causing your body’s equilibrium to alter.
  • Digestion problems Constipation will become a regular occurrence leading to weight gain.
  • General fatigue Your energy levels will suffer meaning a constant feeling of tiredness, an inability to do exercise and an incapacity to concentrate properly. This can lead to comfort eating and weight gain.
  • Increased blood sugar If you are diabetic, this is especially dangerous as your body needs water to break down sugar.

Health risk

But the final stage of dehydration can do more than just make you gain weight and the life threatening symptoms associated require emergency medical intervention: heat injury, brain swelling, seizures, kidney failure, hypovolemic shock (aka haemorrhagic shock, a life-threatening condition resulting in the loss of more than 20% (or about 1/5) of the body’s blood or fluid supply. This severe fluid loss makes it impossible for the heart to pump a sufficient amount of blood around the body leading to organ failure) or coma and death, so don’t ignore the early signs of dehydration.

Stay hydrated

hydrate, drink water, exerciseIf you’re well hydrated, the colour of your urine should be pale and you’ll be urinating more frequently. We know that we can’t survive without water and our health can suffer surprisingly quickly if we don’t top up our fluid supply regularly, so this Summer:

  • Have a glass of water on your desk, take water with you on a walk or when you go to the gym.
  • Snack on fresh fruits like berries, watermelon, peaches and nectarines.
  • Choose electrolyte-replacing drinks for maximum water absorption.
  • If you’re going out on a hot day, wear loose-fitting clothes and a hat and stay in the shade.
  • Train or play sports in the early morning or late afternoon/ evening.

In Leonardo Da Vinci’s own words:  “Water is the driving force of all nature”. What more is there to say?

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Motivational Monday Stretch #4 Triceps

Bespoke stretches and advice are part of the service we offer to our patients at Creative Chiropractic and stretching is a great way to compliment the treatments we provide at the Practice as well as additional benefits, including:

  • Helps improve range of motion by lengthening tight muscles and increasing blood and nutrient supply to them.
  • Calm the mind, allowing your emotions and body to recharge.

The best time to stretch is after activity or exercise as your muscles are warmer and will lengthen easier.

These short and snappy videos are designed to help you do these simple but effective stretches correctly…

Stretch #4 Triceps

This triceps stretch targets the triceps, one of the major muscles within the arms. It can help with your range of motion and reducing muscle fatigue from activities such as golf, racket sports and upper body weight training…

Our Massage Therapist, Jess performing a fantastic stretch… The body achieves what the mind believes!

How to do it:

  1. Stand with legs hip width apart. Raise your right arm behind your head and bend at the elbow, resting your right hand just behind the neck (palm against your body).
  2. Hold your right elbow with your left hand and gently pull your elbow towards your head.
  3. Breathe deeply and hold for 20-30 seconds.
  4. Repeat on each side 3 times.

This stretch should be completed daily.

Attention: Stop the stretch if there is any increase in your shoulder pain.

Stretching shouldn’t cause undue pain, shortness of breath or dizziness. Please seek advice from your GP if you have any concerns before undertaking these stretches.

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Motivational Monday Stretch #3 Glutes

Bespoke stretches and advice are part of the service we offer to our patients at Creative Chiropractic and stretching is a great way to compliment the treatments we provide at the Practice as well as additional benefits, including:

  • Helps improve range of motion by lengthening tight muscles and increasing blood and nutrient supply to them.
  • Calm the mind, allowing your emotions and body to recharge.

The best time to stretch is after activity or exercise as your muscles are warmer and will lengthen easier.

These short and snappy videos are designed to help you do these simple but effective stretches correctly…

Stretch #3 Glutes

This stretch helps loosen tightness found in the glutes, IT band, hips and lower back…

Our Senior Massage Therapist, Serena performing a fantastic stretch. It’s not about having time it’s about making time!

How to do it:

  1. Sit on the floor with legs extended.
  2. Bend your right leg and cross your right foot over your left leg, with the right foot outside the left knee.
  3. Pull your right knee with your left elbow. Place your right hand on the floor behind you, keeping your back straight.
  4. Hold for 30 seconds, slowly untwist and repeat 3 times on each side.

This stretch should be completed daily.

Attention: Ensure you stay upright and the foot of the trailing leg is facing forward and not to one side.

Stretching shouldn’t cause undue pain, shortness of breath or dizziness. Please seek advice from your GP if you have any concerns before undertaking these stretches.

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Motivational Monday Stretch #2 Lunge

Bespoke stretches and advice are part of the service we offer to our patients at Creative Chiropractic and stretching is a great way to compliment the treatments we provide at the Practice as well as additional benefits, including:

  • Helps improve range of motion by lengthening tight muscles and increasing blood and nutrient supply to them.
  • Calm the mind, allowing your emotions and body to recharge.

The best time to stretch is after activity or exercise as your muscles are warmer and will lengthen easier.

These short and snappy videos are designed to help you do these simple but effective stretches correctly…

Stretch #2 Lunge

The lunge is a great way to stretch out the hip, thigh muscles and the groin.  It can aid posture, enhance balance and increase lower back mobility…

Our Massage Therapist, Jess, performing a fantastic stretch. Slow progress is better than no progress!

How to do it:

  1. Stand up straight with your feet hip width apart.
  2. Step forward with your right leg, landing heel first and bending at the right knee. Your left heel should be off the floor and knee slightly dropped.  The knee of the forward leg should be directly over your ankle, not beyond it.
  3. Hold the lunge for 10 seconds, push up through the right leg and step back into starting position.
  4. Repeat on both sides 5 times.
  5. For a deeper stretch, step further forward, keep back leg straight and sink hips towards the floor.

Attention: Ensure you stay upright and the foot of the trailing leg is facing forward and not to one side.

Stretching shouldn’t cause undue pain, shortness of breath or dizziness. Please seek advice from your GP if you have any concerns before undertaking these stretches.

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Motivational Monday Stretch #1 Neck

Bespoke stretches and advice are part of the service we offer to our patients at Creative Chiropractic and stretching is a great way to compliment the treatments we provide at the Practice as well as additional benefits, including:

  • Helps improve range of motion by lengthening tight muscles and increasing blood and nutrient supply to them.
  • Calm the mind, allowing your emotions and body to recharge.

The best time to stretch is after activity or exercise as your muscles are warmer and will lengthen easier.

These short and snappy videos are designed to help you do these simple but effective stretches correctly…

Stretch #1 Neck

This stretch is great for loosening muscles and relieving tension within the neck and shoulders and can help improve the range of motion within the neck…

Our Senior Massage Therapist, Serena performing a fantastic stretch. Don’t wish for it. Work for it! Always seek advice from your GP if you have any concerns before undertaking these stretches.

How to do it:

  1. Stand with feet hip width apart, keeping shoulders down and relaxed.
  2. Slowly tilt your right ear towards your right shoulder, using your right hand to gently encourage this movement.
  3. Hold comfortably for 5 seconds and repeat on the left side.
  4. Repeat on both sides 3 times.
  5. Try gradually increasing the hold to 15-20 seconds.

Complete daily

Stretching shouldn’t cause undue pain, shortness of breath or dizziness. Please seek advice from your GP if you have any concerns before undertaking these stretches.

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