Chiro Health and Wellness | Chiropractor

Chiro Health and Wellness

Phone: +61 2 9729 1000

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23.01.2022 [Routine reduces stress] Plan out and map out your day so you don't need to water brain power on thinking 'what do I do next?'. Keep active, keep moving and keep your mind stimulated. Comment below of you have any great ideas to fill your day.

23.01.2022 [It had to happen ... And today is the day] Focus, train, action...Focus, train, action.... you have done a fantastic job! Today I celebrate as one of my valuable staff members moves on to ... You will be dearly missed.

22.01.2022 [12 Days of Posture] Cat Cow: This exercise helps stretch and massage your spine, relieving tension in tour torso and neck whilst promoting blood circulation. 1. Come onto your hands and knees shoulder-width apart, keeping your weight evenly balanced along all 4 points. 2. Inhale and look up, dropping your abdomen to the ground as you extend your spine. 3. Exhale and arch your back towards the ceiling, tucking your chin into your chest.... 4. Repeat this for at least 1 minute. See more

21.01.2022 [TODAY ONLY] We've decided to hold a flash deal, book in today for a 1 hour remedial massage for only $50! Hurry, as spots are limited. Call reception on (02) 9729 1000 to secure your spot.

21.01.2022 [Cuscal and Chiropractic] Had a blast talking to the employees of Cuscal and giving them the top 4 ways to not only survive at work but to THRIVE!!! See you soon for your inhouse assessments!

20.01.2022 [Backpack Check] As practical as backpacks are, they can strain muscles and joints and may cause back pain if they're too heavy or are used incorrectly. Here are some things to check for: 1. Your kid's backpacks should weigh no more than 10% of their body weight. 2. Shoulder straps should be wide and padded 3. A padded back and waist belt - this helps improve support and support weight distribution

19.01.2022 [Release the Muscle Tension] If working from home and being stuck in isolation is tightening up your muscles then we have the answer...... Remedial Massage in an allied health clinic has been approved and is part of the Essential Services list in NSW. ... Call to make an appointment 9729 1000

19.01.2022 [12 Days of Posture] Side Plank: This exercise helps retain neutral alignment between your spine and legs. 1. From a high plank position, bring your left hand slightly in to center. Shift your weight onto your left hand, stack your ankles, and lift your hips. 2. Place your right hand on your hip or extend it up toward the ceiling.You can drop your left knee down to the floor for extra support. 3. Engage your abdominals, side body, and glutes as you maintain this pose.... 4. Align your body in a straight line from the crown of your head to your heels. Hold this pose for up to 30 seconds. Repeat on the opposite side. See more

19.01.2022 [12 Days of Posture] Child's Pose: This pose helps relieve tension within your lower back and neck, as well as lengthening your spine, glutes and hamstrings. 1. Sit with your feet tucked under you and your knees together, keep your heels played out to the side. 2. Sink forward at your hips and walk your hands out in front of you as far as they can go. 3. Keep your arms extended in front of you and breathe deeply into the back of your rib cage.... 4. Relax in this pose for up to 5 minutes whilst continuing to breathe deeply. See more

19.01.2022 [21 DAYS DETOX] There's only 5 days left to join our 21 Day Detox Challenge! Get your health back on track as the warmer weather approaches, get your maximum nourishment & enforce healthy habits. To join the FREE Program, tag yourself & a friend below or send us a DM.

18.01.2022 [Are we sick or healthy?] You can wait on the medical system or be proactive and keep yourself healthy. https://www.smh.com.au//the-health-threat-that-will-requir

18.01.2022 [Long Weekend] We'll be closed over the long weekend and will return on Wednesday 12th June. In the meantime, we wish you and your families a relaxing break!

18.01.2022 We are all good to go!!! No virus has stopped us and never will as we continue to strengthen your health from the INSIDE-OUT.

16.01.2022 [12 Days of Posture] Thoracic Spine Rotation:This exercise relives the tightness in your back as well as increasing stability and mobility. 1.Come onto all fours and sink your hips back down to your heels and rest on your shins. 2. Place your left hand behind your head with your elbow extended to the side. 3. Keep your right hand under your shoulder... 4. Exhale as you rotate your left elbow up toward the ceiling and stretch the front of your torso. 5. Take one long inhale and exhale in this position.Release back down to the original position. 6. Repeat this movement 5 to 10 times. Repeat on the opposite side. See more

14.01.2022 [12 Days of Posture] High Plank: Planks help strengthen your core, back and helps you improve balance. 1. Come onto all fours and straighten your legs, lift your heels, and raise your hips. 2. Straighten your back and make sure to engage your abdominal, arm, and leg muscles. 3. Make sure to keep your chest open and your shoulders back.... Hold this position for up to 1 minute at a time. See more

14.01.2022 [Permanent Isolation] Some people have a permanent isolation that breeds sickness, dis-ease and are inhuman living conditions. Be thankful you have FREEDOM in order to be ISOLATED, CLEAN WATER and SOAP to wash your hands... MONEY to buy HAND SANITISER and MASKS ELECTRICITY to watch TV and use your phone. Have gratitude and be thankful for everything and everyone you HAVE in your life not what's been taken away from you. Happy 2020 Easter.

13.01.2022 [12 Days of Posture] Forward Fold: This exercise will not only relieve tension, but will also stretch our your hips and legs. You should feel your backside opening up and lengthening from doing this pose. 1. Stand with your big toes touching and your heels apart. They should form an inverted V-shape. 2. Slowly bend forward and try to touch your hands to the floor (Don't worry if can't reach that far) 3. Bend your knees slightly, soften your hip joins and feel your spine lengthen. Tuck your chin to your chest and hold this pose for 1 minute.

12.01.2022 [Get educated] Here's a great article on stress and the Cold https://www.nejm.org/doi/full/10.1056/NEJM199108293250903

11.01.2022 [Work right.] Does your job involve sitting at a desk for hours on end? Take this posture challenge and ensure you're sitting correctly.

11.01.2022 [Turn coal into Diamonds] As we continue to serve, what we have noticed is s surge and neck tension and stress level. I have listened to many opinions, ideas, plans about the future which all seem possible. But the only problem is they are mainly REACTIVE.... If you feel the pressure, you are not alone. Like coal, under pressure it turns into diamonds!!!! Yes wash your hands, be clean, distance yourself and self isolate if possible. Be on the front foot and improve your health - Stop watch the news ever minute of the day, keep busy - Go for walk in the park and exercise - Eat fruit n veg - Stretch out those arms and leg if you are working from home. - Give your kids a hug if they're at home. Stay cool, calm and collected and make measured decisions

11.01.2022 [Family Time] Through all the crazy news and mayhem, there is always a place for family. Practicing graduate relaxes the mind and smooths the soul. It's moments like these make it all worthwhile. Enjoy the rest of the weekend.

10.01.2022 [how to survive Easter] Kids and adults all need some interaction over this break and we'll tell you how to do it.

10.01.2022 [Smart or Silly?] Please take care and be sensible about your own health and those around you. 1. If you feel sick and have symptoms isolate yourself. 2. Eat fresh foods and vegetables and boost your immune system from the inside-out. 3. Go outdoors and get some fresh air in a park or close to water- not a jog at lunchtime in the city centre.... 4. No fighting over toilet rolls or pasta- plenty for everyone 5. Tension- You can feel the tension in the air so relax, stay at peace with yourself and others around you. "Strength in numbers" See more

10.01.2022 [12 Days of Posture] Downward-facing Dog: This pose helps relax the body as well as relieve tension in the spine. 1. Lying with your stomach on the floor, press into your hands as you tuck your toes under your feet and lift your heels. 2. Lift your knees and hips to bring your sitting bones up toward the ceiling. 3. Bend your knees slightly and lengthen your spine.... 4. Keep your ears in line with your upper arms or tuck your chin all the way into your chest. 5. Press firmly into your hands and keep your heels slightly lifted. 6. Remain in this pose for up to 1 minute. See more

07.01.2022 [Westmead Christmas toy drive] Thanks for all your support with bringing in gifts for the children at Westmead. Your generosity and kindness will be felt by many children this Xmas. Merry Christmas and Happy New Year.

07.01.2022 [Having trouble sleeping?] Blue-wavelength light stimulates sensors in your eyes that disrupt your brain's internal clock. This affects your circadium rhythm, meaning getting your body ready to sleep becomes more difficult. Here are some tips to help you get a better nights rest: 1. Turn off all lights in your home and avoid using your phone 1-2 hours before bedtime. 2. Set your phone to switch to 'night mode,' meaning it emits an orange light rather than blue. 3.Wearing blue-light blocking glasses

06.01.2022 [A special group] In these stressful times we have plenty of time to listen and learn what the latest health tips are. Health is always evolving and by keeping up to the latest news and advice, join this group. ... https://www.facebook.com/groups/CHWPrivate/ For our fantastic members we have made a special group to ask any questions, we will have live Q n A's, Videos, health advice and more...... Nothing better than spending your isolation time the Doc. Click and apply

05.01.2022 [Backed by Science] Beat the flu this season with these remedies proven to work! Our favourites include: 1. Take oregano oil - check with bottle label on dosage 2. Increase your probiotic intake 3. Make use of ginger, Manuka honey, lemon and hot water

04.01.2022 [Mayday, It's almost Mothers Day!] Spoil mum this year with something she deserves. We have 1-hr Mother's Day massage vouchers available for purchase for $50. Call us on (02) 9729 1000 to inquire how to secure your mum a voucher this year!

03.01.2022 [Friends .... we all need them] life is better shared with friends and sometimes we forget how to connect with people.

02.01.2022 [Family Fun Day] Don't miss out on this years Vivid light displays! Top Tip: Try going on Monday-Wednesday nights to avoid the large crowd and for a better photography experience.

02.01.2022 [12 Days of Posture] Pigeon Pose: This exercise helps open up your hips, loosening your spine, hamstrings and glutes, This makes it easier to correct imbalances within your posture. 1. Come down on all fours with your knees and your hands a little bit in front of your shoulders. 2. Bend your right knee and place it behind your right wrist with your right foot angled out to the left. Rest the outside of your right shin on the floor. 3. Slide your left leg back, straighten your... knee, and rest your thigh on the floor. 4. Slowly lower your torso down to rest on your inner right thigh with your arms extended in front of you. Hold this position for up to 1 minute. 5. Slowly release the position by walking your hands back toward your hips and lifting your torso. Repeat on the left side. See more

01.01.2022 [12 Days of Posture] Isometric Rows: This exercise helps to relieve pain and stiffness from sitting in one place for too long. 1. Sit in a chair with a soft back. 2. Bend your arms so your fingers are facing forward and your palms are facing each other. 3. Exhale as you draw your elbows back into the chair behind you and squeeze your shoulder blades together.... 4. Breathe deeply as you hold this position for 10 seconds. On an inhale, slowly release to the starting position. 5. Repeat this movement for 1 minute. Do this exercise several times throughout the day.. See more

01.01.2022 [Chiropractic..... An essential health service] We remind open and are taking every step possible to manage the spread of the virus. We ask all patients follow the guidelines and be co operative at the office. We are on the front foot implementing new health improvement strtagies, exercises and facts sheets. ... Keep watching our page for further advice. See more