After suffering from a bad low back injury many years ago, I have maintained a number of key exercises in my weekly exercise routine.
One of my favourite drills is the “Bird Dog”, it is great rehab exercise for most people that have low back problems.
When performed correctly, it will assist you in better glute activation, control of anterior pelvic tilt as well as improve posture, shoulder and rotary stability.
The good thing is, it is scalable and can be made easier or harder depending on where you are in your journey.
So, give the old “Bird Dog” a go...your back will thank you for it!
1 2218 hours ago
Stay tuned we have another FUNctional Connections Workshop coming soon! Drop your email below if you want to be kept in the loop! 💜
1 1020 hours ago
Love little Farmers Markets and finding little shops that do sustainable and eco friendly products 😍 this market was plastic free, so good and I managed to get some cute little reusable tea bags for my loose tea. I love to see all the straw options, I carry my bamboo cutlery and straw in my handbag all the time. #saynotostraws
3 3222 hours ago
Ever wondered why your chiro keeps checking your your feet when you have pain in your neck or back 🤔🦶🏼?
They will often be checking for leg length discrepancy (LLD), in particular a functional LLD!
Changes to the spine and surrounding muscles can cause shifts in the pelvis, which may lead to one leg appearing shorter than the other. Checking your leg length is just one of the many methods a chiro might use to asses your spine and function 🙌🏼!
Get in touch to find out more or book an appointment today 🤗!
1 2419 July, 2019
HealthHub top supplement tip!
When it comes to dealing with the neuromuscular system, there is one particular supplement that stands out...Magnesium!
Amongst its many functions in the body, Magnesium is a great addition when dealing with acute or chronic sprains/strains, muscle spasms, stress, headaches, etc.
Studies have shown it to be effective in pain management, assisting in muscle relaxation/contraction, reducing symptoms of headaches/migraines, may support cognitive function, lowers chronic inflammation, and the list goes on... As there are many different types of magnesium available, please make sure to have a chat to us if you want to find out more about this amazing mineral. #magnesium#perthchiro#sportschiro#healthhub#shreddedhp#recovery
0 1319 July, 2019
I’m BACK.... jokes i was never gone. Just gone from the gram 🤷🏻♀️ Truth is... i was feeling uninspired and totally uninspiring 🤦🏻♀️ and maybe hibernating whilst eating chocolate.... .
But the good news is since we’ve well passed the winter solstice and the mercury retrograde is coming to the end (kinda) i’m feeling like i have some zest for life 😅
Enjoy this snap of me hanging from a tree in Byron attempting to do a pull up on a branch way too big for my hands... 👧🏻right before i fell off and cut my hand on a rusty fence and then stressed about having tetanus for a week before i realized the jaw clenching was in fact me stressing about having tetanus not actually having tetanus 🤦🏻♀️ #medicalprofessionalproblems#perthchiro
People who are seeking correction of a specific problem through to those seeking optimum function of their body, whether it be with chiropractic care, remedial massage, naturopathy or psychology.⠀
We're here to help! Book an appointment by calling us on 9455 2959.⠀
1 2318 July, 2019
You sleep for about a third of your day so if you live until you are 90 you will have slept for 30 years…. .
Sleep is vital for your health
If your nervous system is in a stress state/ wound up/ fight or flight you don’t sleep as well, you may have vivid dreams or really light easily disturbed sleep.
Ask us how adjustments can decrease stress in your nervous system
Get a good mattress and pillow- ask us for advice
Have a bedtime routine with signals to your brain it’s time to wind down
Set your body clock by having a regular bedtime and wake up time
Avoid caffeine in the afternoon
Avoid blue light from devices at least 2 hours before bedtime
Meditation and mindfulness can help if you are finding it difficult to wind down. Ask us for the list of mindfulness apps we have, try using your posture pole for 10-15 minutes before bed
Ask us if a magnesium supplement might be helpful to you are your sleep . . . #perthchiro#perthchiropractor#wellnesswarrior#wellnesswa#holistichealth#holistichealing#spinalhealth#nervoussystem#fremantle#nervanapalmyra#wellnessjourney#selfloveclub#nourishyourself#naturalhealth#healthyhappylife#sleep
0 2118 July, 2019
The struggle you’re in today is developing the strength you need for tomorrow • No matter what it is, | Embrace the Experience | trust the process, and grow through life 🌱
For Sunday appointments Call us on 6161 1761 or contact Dr Darren direct on 0422 856 119
1 1418 July, 2019
European Travel Tips BLOG post is up 💃 So I’m back from my 8 week European adventure and I thought I’d share with you my top tips. Before I left I did SO much research and created lists of things that other people found useful. So I thought I’d share my condensed list of random and not so random useful things. I hope you enjoy it and find something helpful for your next adventure 😉 link is in my bio x
2 5718 July, 2019
r u n d o w n
Remember all those tabs I had open. The stress. The overwhelm.
Well they got me good.
The past week I’ve been quite run down (hence my absence) - looking back I should have taken the time to listen to my body. If I did I would have heard it say... ‘girl you can do everything but do you need to do it all RIGHT NOW’
So I did something I’ve never done and cancelled a shift - I needed to prioritise me. I’m feeling 90% better and now I can truely serve my patients again.
Say hi to some of our friendly front of house team, always welcoming our clients with a big smile and can help attitude.
They are also in charge of our smoothie bar and can make you amazing shakes or help you to a coffee whilst waiting for your appointment or relaxing after your training.
Have a great day everyone :) #healthub#shreddedhp#teamshredded#perthchiro#sportschiro#smoothie#coffee
0 2818 July, 2019
When was the last time you had your spinal health checked? Your spine houses your central nervous system which controls every function in your body. Is yours functioning optimally? 🌱 Value your health before you lose it 🙏🏼 Get checked by your local chiropractor today !
1 918 July, 2019
🎉🎂 HAPPY BIRTHDAY 🎂🎉
Happy birthday to our superstar, CrossFit-loving chiropractor Dr Jess!!!
Winter Lips ❄️ something happens in winter everything starts to dry out. It’s soooo important to make sure you keep up your water intake (inside out approach first) and then if that’s still not working I turn to some moisturising lip care. Usually I like my natural paw paw balm but while I was in Europe I found this @lavera_naturkosmetik SOS help for lips. It’s AMAZING. On the weekend my lips were wind burnt and this saved me. 👍 highly recommend
Our Remedial Massage Therapist, Gary is fantastic at getting the best from your body through massage!⠀
Our massage clients see us for injuries, repetitive strains and for relaxation and wellness.⠀
Book an appointment with Gary today by calling us on 9455 2959.
Top tip Tuesday: Just breathe🧘♀️😊
3 1416 July, 2019
What a day! 💜
I am still on a high and filled with gratitude for the teachers, parents and physios who attended today. I am so excited to work with the amazing and passionate people introducing the program to their principals and taking them on the 6 week intensive course! Requests have been made for further introduction days so keep your eyes and ears open for the next date!
2 2116 July, 2019
At HealthHub, we have a wide array of “tools” available when it comes to caring for our clients.
For example, certain soft tissue techniques, such as myofascial release, trigger point therapy or IASTM can be very valuable when dealing with tissue injury or stiffness.
In this photo, 2x Kettlebell world champion @marilyntuna_kbs_athlete is having a myofascial release done to her diaphragm to help with her spinal posture.
We have previously posted about the benefits of trigger point dry needling but for those that don’t like the thought of acupuncture needles, manual release techniques such as the above mentioned are a great alternative.
They are generally low risk, well tolerated and very effective in dealing with soft tissue problems and serve as a great adjunct to other modalities, such as chiropractic care.
Results are often immediate and we frequently see an increase in joint ranges of motion, improved muscle flexibility or a reduction in muscle soreness.
This is your reminder that you got this. We can get so caught up in our heads, in the details, making sure everything is micro managed and planned out. We also love to listen to our doubts and fears. Don’t let them creep in... Believe in yourself 💕 you have got this ✨
7 4616 July, 2019
This is for you if: ⠀
👉🏻You’d like to try something new but you’re scared to start on your own ⠀
👉🏻you’ve got a busy stressful job and just can find the time to schedule me time ⠀
👉🏻you don’t like classes cause your scared you’ll look silly ⠀
👉🏻you want to try Pilates but you don’t know much about it and what even is a magic circle? 🤷🏼♀️⠀
👉🏻you haven’t exercised in ages and you need a first step into a new routine with someone to guide you. ⠀
👉🏻you want to learn as well as practice ⠀
👉🏻you want to try a class but you feel your too old, too young, too out of place, too unfit, too loud, too quite (we accept all) ⠀
👉🏻you just like beginners courses ⠀
Join Alyce as she takes you on a beginners Pilates journey from the start. ⠀
Bookings essential (our last beginners course sold out in 2 days) ⠀
Book via link in bio or phone the studio. Please DM me if you have any questions 😊⠀
1 3515 July, 2019
Online booking now available through Health Engine. Tell your friends😊👍 https://healthengine.com.au/chiropractor/wa/doubleview/doubleview-chiropractor-clinic/s39936
2 1415 July, 2019
Finalizing my notes for tomorrow and organizing the participants goodie bags! I am super excited to share my movement based program with teachers, OT's and physios. Looking forward to the engaging conversation I am sure will happen tomorrow. I hope I can settle myself enough to get a good night's sleep! 💜
1 2015 July, 2019
I loooove this magazine 🙌 it’s all about natural health and lifestyle it is inspiring, educational and enlightening, with so many ideas for self-nurturing and self care, reflection, sustainability, organic produce and natural therapies. If you haven’t checked it out yet and you love all things natural and healthy then do it.✨🌿🌍🥑 @wellbeing_magazine
We spend a third of our LIVES sleeping on a pillow! 😴 It’s pretty important to have one that supports your spine and nervous system which is essential for a restful nights sleep!
A pillow should have enough give to allow your head to mold into it. If it doesn’t, it’s probably too firm and could result in neck pain. If your head sinks to the bottom, it’s too soft and could result in strains and sprains of neck joints, ligaments and muscles. 🙅🏻♀️
Pillows should support the space between your head and shoulders. This allows the spine to maintain a neutral position. Contoured pillows are ideal for supporting the head and neck and creating optimal spinal sleeping positions.
The Complete Sleeper Original and Plus are completely adjustable contour pillows which offer 12 possible adjustments making it completely flexible to meet your individual comfort needs. The contoured design will maintain the natural curvature of your spine throughout the night by providing optimum support for your head and neck.
These are the pillows we stock at our practice. When your in next feel free to come ask us about them, any of us will do as we all have one 😁🙌🏻
3 2015 July, 2019
Limit screen time this school holidays 📲 Keep active and set good example for your kids
Call us on 6161 1761 or Book Online for your next appointment
2 3115 July, 2019
Dear Float Tank, I am sorry for my neglect. Thank you for understanding. I am ready to relax! 💜 Edna x
2 2015 July, 2019
“Life offers so many great choices, all you have to do is to see them.”⠀
Have a warm coffee ☕, put your warm clothes 🌬️ and smile :)
1 615 July, 2019
A recent study demonstrated that adjusting pregnant women can relax the pelvic floor muscles at rest 🤰🏼 This means that chiropractic care could be of benefit to pregnant women, as it may help them have a natural birth.⠀
The pelvic floor muscles have active roles in pregnancy and childbirth, as well as in spinal stabilisation. When the pelvic floor muscles are damaged or stressed over time, health issues like incontinence and prolapses can crop up, which are problems with massive emotional, physical, social and financial costs across the world and a significant cause of stress for these women.⠀
It’s been a while since I stepped inside a Dojo (I may have donned a gi once upon a time). It was nice to be on the mats again yesterday at the Combat Arts Institute of Australia in Leederville, talking about injury prevention and optimal performance. My first barefoot presentation! 😆 It was great to see people of all ages getting involved in the sport. if you are looking to get into something new, the trainers there are great. Thanks for having me @caiaperth!
1 1714 July, 2019
Lifestyle factors are often overlooked variables when it comes to recovering from an injury or improving performance.
Therefore, when dealing with a musculoskeletal problem, de-loading the affected tissue is only one part of the equation and these other variables will need to be carefully considered based on an individual basis.
However, here are some of our top tips to fast track your recovery process no matter where you are in your health journey. Foundation principles are universal and when applied regularly, will lead to better outcomes and long term health and wellbeing.
Here are 3 of our top tips... 1. Sleep - it is generally agreed upon that poor sleep patterns can negatively effect injury healing and may also predispose those individuals to suffer from soft tissue injuries more frequently.
Aim for 7-9 hours of quality sleep!
2. Stress management- chronic exposure to stress, will negatively influence healing outcomes. Chronic stress tends to dys-regulate your autonomic nervous system and may not only result in prolonged physical symptoms but can also create more systemic problems, such as digestive problems, hormonal issues or increased inflammation.
Implement daily relaxation strategies or “calm” activities such as walking by the beach, deep diaphragmatic breathing, guided meditation or similar to support your nervous system.
3. Diet - For optimal recovery, our bodies require adequate amounts of macro and micro nutrients, ideally derived from wholefood sources.
Choose quality wholefoods, such a grass fed meats, high quality fats, fruits and veggies, all of which can be obtained from your local farmers markets.
Enjoy your weekend everyone and happy recovery, perhaps take a stroll down the beach and enjoy this awesome winter weather in Perth. #recovery#healthhub#teamshredded#perthchiro#sportschiro#shreddedhp
Come and say hello at the Perth Teachers Market today 10am -3pm! You will go in the running to win a 6 week FUNctional Connections Workshop from me valued at $2000, as a part of the door prize! @perthteacher
1 1313 July, 2019
We love Saturday’s on Waratah! How lucky have we been with this weather? 🌿👏🌞
1 913 July, 2019
Get your weekend started right! Appointments this morning still available.
1 1812 July, 2019
So incredibly true, especially of the transition to motherhood. I don’t think there is any person or book anywhere that could prepare you for the woman you become after childbirth! 💖 .
Powerful yet immensely vulnerable. Strong yet breakable from sleep deprivation. Patient like you’ve never had to be before. There are so many ways you adapt and evolve to become a different version of you! .
Whether it’s motherhood, a change of job, completing school, or a move across the country or globe... you just keep on growing beautiful woman 🌱
4 3712 July, 2019
Children are always welcome at CT Family Chiropractic. The techniques used for children are different to that of adults. We utilise low force, gentle chiropractic techniques
Our clinic has a children friendly wait lounge and baby change table facility
1 2512 July, 2019
Muscles targeted in this series are commonly tight in runners, sportspersons and other active people. If left untreated this can impair athletic performance and potentially raise your risk profile for soft tissue injuries. Muscles are shown in the following order:
1️⃣Tibialis anterior (shin muscle which helps with ankle movement and stability)
2️⃣ Calf complex (several muscles of the posterior lower leg which are associated with Achilles tendon function, ankle motion and stability and also power in runners) 3️⃣TFL (muscle often associated with lateral knee pain and ITB syndrome)
4️⃣ Gluteus maximus (healthy function of GMax can reduce low back pain and also lateral knee/ITB issues)
5️⃣ Adductors (inner thigh muscles associated with proper knee alignment and medial knee pain). Happy rolling! 🎉
3 2112 July, 2019
Let’s play outside! How great is the weather these school holidays!
2 2112 July, 2019
As our society has shifted to a sedentary lifestyle 🖥 health, mobility and joint problems have increased.⠀
Not only is posture a main concern, but common ailments include headaches, sinus pressure, neck pain, frozen shoulder, dizziness, fatigue, allergies 🤧 and much more.⠀
But this is where a chiro can help! Chiropractic care can ease or eliminate these symptoms by putting the body back into proper alignment. These treatments are all natural 🍃 and don't rely on medications that just mask the symptoms.⠀
If you sit at a desk all day, it's time to book an appointment! Contact details in bio 👆🏼
1 1411 July, 2019
FUNctional Connections workshop! Lean about left brain / right brain weakness and how it relates to learning difficulties!
Work Shop 16 July - contact me or comment below with your email for more information!
2 1411 July, 2019
Can’t stop smiling! 💜
My new squishy bananas arrived just in time for the Perth Teachers Market on Saturday and my FUNctional Connections Workshop on Tuesday! I still have some places available for Tuesday, PM or email me to secure your spot!
🙌🏻 TEAM CAINE 🙌🏻
We have patients of all shapes, sizes and interests at the ChiropracticHUB but one of them is Caine Hayes. Big Caine trains out of CrossFit Injustice and is currently prepping to represent Australia in the 40-44 Men’s Masters Category at the CrossFit Games next month. Just by qualifying Caine is already in the top 10 in his age group in the world 🌎 .
We’re so proud of this legend and everything he’s already achieved and can’t wait to see him in action in the United States! .
GO CAINO! @caine_hayes@injustice_crossfit@aleknagram
Looking for the perfect spot for your play dates these holidays? Checkout @roarbarandgrill Bibra Lake
Its massive play area include a wooden fort, jumping pillow, mud kitchen and family-friendly menu
1 3310 July, 2019
Winter 🌧️🌬️ is here: days are short and the temperature has dropped significantly. ⠀
To avoid getting sick, the WA Department of Health prepared some tips to help protect you and your family from illnesses most associated with winter.⠀
Here are 3 of them:⠀
1. Eat nutritious food 🥦⠀
Try to include foods in your diet that are:⠀
high in antioxidants, protein and fibre⠀
high in vitamins B, C, D and E⠀
low in sugars and fats.⠀
2. Drink plenty of water 💧⠀
Skin problems, like eczema, become more common in the winter because of the change in temperature, blustery weather and indoor heating can dry out our skin. Keeping your body well hydrated will help to keep your skin healthy, flush out toxins and ward off winter bugs.⠀
3. Keep yourself active 🏃⠀
Try to get into a routine of getting out and doing some exercise, whether it is walking up the stairs instead of taking the lift or escalator instead swap your normal routine by go for a daily walk.⠀
To have more information, tips and even some healthy recipes, head to the WA Department of Health website. The link is 👇
2 310 July, 2019
Health and healing begin at the spine.⠀
Join us on July 18 for our Winter Wellness event with special guest speaker Kirsty Lakstins Adams from Natural Health Clinic.⠀
We'll learn more about how to arm yourself and your family with the tools to build strong immune defence, reduce the severity of your cold and flu symptoms and help to speed up your recovery.⠀
Book via link in bio ☝🏼
Did you see my story?? I’m so happy to have picked up these 100% Natural Products on sale 🙌 anyone who knows me, knows how much I love a good bargain... I will be trying the cleanser, moisturizer, face oil and primer for the first time. These products smell divine because they are made with superfoods. 🥥🥑🍊if you haven’t already started to change your beauty products to something more natural, @rawwcosmetics is a great place to start as they are more accessible in pharmacies now or you can order online.
Coffee got you through all those years of studying, let @meddcoaustralia get you through the setup of your clinic!! Shop our extensive range now and checkout securely online via PayPal or Bank Deposit or try our easy finance option #Prospapay www.meddco.com.au
1 169 July, 2019
Located in the heart of Hulme Court Precinct - Myaree, our vibrant clinic is family oriented and we accept patients of all ages
Call us on 6161 1761 or Book Online for your next appointment
Schools out and the sun is shining! What are some of your top tips / suggestions for getting outdoors these school holidays?
1 148 July, 2019
🥅 ⚽️ UOOOW! Today was a BIG DAY for soccer around the world 🌎! Brasil 🇧🇷 is the champion of #copaamerica2019 (a tournament between South American countries) against Peru 🇵🇪 (3x1). (Vivian, our massage therapist at @cchp is from Brazil and she is VERY happy cheerful 😀 today!) USA 🇺🇸 is the champion of the #fifawomensworldcup against Netherlands 🇳🇱 (2x0). Congratulations to both countries for the brilliant results in both tournaments!
Do you like soccer? ⚽️ Write a congrats message for Vivian in the comments below! 👇🏽 Also, comment your opinions about both results!
6 58 July, 2019
Popular Instagram Photos
Something big (literally) just landed @harrisdalechiropractic 🤔
Watch this space for updates on changes happening around the clinic 🤩
CHLOE’s Spirit Animal 🙌🏼 .
So my personality trait animal is a Labrador 🐶 and a very close second is Dolphin 🐬 .
So basically, I’m a calm, helpful, positive, talkative people person! But I wasn’t always like this.. I used to be quite shy, reserved and disliked being in crowds. 🤔
Talking to new people was frightening and I thought that was just how I was 🤷🏻♀️ .
Little did I know it would all change when I took a leap, got out of my comfort zone and travelled Europe & Japan for 8 months 💁🏻♀️
During this time, I was faced with all sorts of interesting situations! I had to talk to different people and constantly ask strangers questions❓❔❓
I am ever so grateful I was able to take that time off, see the world and grow to become a friendly, happy and positive person... And now I am surrounded by positive co workers and people in our practice every day 🙌🏼💃🏼
3 11214 December, 2018
Back or leg pain? Sciatica? Hey, we’re chiropractors and see clients with this every. single. day. This stretch is one of the best to alleviate and prevent problems of your spine and nerves. Give it a go and let us know what you think - does it help you?
16 2373 February, 2019
Meet Perth: Dr Jacinta Di Prinzio - Self-confessed spiritual nerd, Integrative Chiropractor and shared director at @openspacehealing, holistic lifestyle coach and personal trainer. 🌱
Jacinta's obsession for holistic health started after consistently seeing women struggling with negative self talk, feeling overwhelmed and having emotional blockages that impacted their ability to physically feel well.
Jacinta decided that she would put on her superwoman cape and dedicate her life to helping these lovely ladies heal from the inside out, break free from stress and help them optimise their mind and body so they can experience the true vitality and freedom they deserve.
I think most mums struggle with fitting in regular self care activities... and I’m not talking about chocolate cake and a manicure.
Real time out to refresh and recharge!
I’ve nearly completed a 4 week self care challenge with the lovely @amanda_kate_coach and have been reflecting on what it is that works for me, and how I can re-work my routine to fit it in...
Definitely listening to music, quiet child-free time and time in nature help me.
Some other suggestions include: baths, journaling, meditation, gratitude, yoga, a hobby, drawing, and art...
What works for you?
.. @amanda_kate_coach will be speaking at our next Wholehearted business event in a couple of weeks on managing overwhelm. If you’re in the wellness industry in Perth you can find all the details by following the link in my bio. 💗
📷: purchased from the lovely @wellnessstockshop
6 2108 August, 2018
Today’s Treats 😍 from @krunchini
Peanut Butter Slice and Pecan Caramel slice 👌 gluten free, refined sugar free, vegan friendly. YUM 😋 I did share these with my family... they loved them too
7 12717 February, 2019
🤓 so happy to be back in routine! I already know 2019 is going to be so tough, but I got this 👊🏽 @ruleoneproteins pre-aminos giving me that extra kick💥 sessions also started back with @dr.ryangleeson@gorillachiro yesterday so feeeeeeling good 😌