Core Chiropractic, New England Road, Brighton, BN1 4GW


  Contact : 01273 933 170

All Posts in Category: Exercise advice

Suspension Training Mountain Climbers

Suspension Training Mountain Climbers are a great exercise to strengthen the abdominals and low back muscles.

This is an advanced exercise which is only appropiate if you have done other core stability exercises all in pain free practice and need a progression of further exercises.

A great exercise using your own body weight and a dynamic exercise which uses core stability during movement.

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Side Plank Rotations Exercise | Brighton Chiropractor

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.

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Low Back Pain Exercise – The Cat Camel

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.

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Neck Flexibility Exercises

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

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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

 

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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

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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.

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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

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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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When to change your running shoes

The quick and easy answer is well before they look like these old trainers of mine. However there are more subtle signs before you get to this stage.

  • When the millage is creeping up to between 450-550miles.
  • When the outer soles begin to degrade and shoe the white inner sole.
  • When they are beginning to wear unevenly between shoes.
  • The support from the mid-foot or the heel begins to appear far too flexible and unsupportive

however generally you need to decide if the shoe is either not offering you support or if it starts creating asymmetries in running style between side to side.

Enjoy your running and look after your feet

 

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