SB Chiro | Alternative & holistic health service

SB Chiro

Phone: (02) 4656 2953

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25.01.2022 Many of you have asked and we can now say for sure that massages are back! We will continue to take extra measures to ensure the hygiene of our practice as we always have. To book your long overdue massage, you can book online or give us a call!

25.01.2022 First day of winter and it's getting pretty crisp out there! Although it may be getting harder to get out there and stay active, try not to let these cooler days deter you from getting out and about! If you really can't brave the cold, jump on a treadmill or get to the gym!

24.01.2022 If youve been caught unprepared this Fathers Day pop into SOMA tomorrowand grab Dad a voucher for a massage!

24.01.2022 Remedial massage in conjunction with Chiropractic can be quite beneficial. Having your muscles released addresses any muscular tension, and adjustments can target any joint/biomechanical issues. Mary has over 20 years experience in all types of massage techniques. Call or book online today!

24.01.2022 Sorry ladies, unfortunately, this is one we cant help you with

23.01.2022 Gyms are closed, stress is high, and over eating can soon become very real Some useful tips in these brochures that we will leave at reception of course free for you to grab on your way out. Keeping fit and healthy during this crazy time is really important not only to keep your figure but to help combat stress and illness. If you would like to know more or have a more in depth and professional consultation, our Dietitian Karly can definitely help. Contact us or book in online

23.01.2022 Most of you may have met Antonia by now, and this is a delayed welcome, but we are so happy to have her at the front desk and looking after the clinic full time!

23.01.2022 When was the last time you saw your Chiropractor?

21.01.2022 Happy mothers day to all the wonderful mothers out there! We hope you had a great day!

20.01.2022 Almost 80% of the population will experience back pain at one point in their lives. Whether it's a work related injury, sports related or just age related, we can use a wide range of treatment methods to help you with your discomfort.

19.01.2022 GYMS RE OPEN TOMORROW! Exciting stuff for many! If you missed our last email here are a few things to think about before going back to training! Do not try to do the same things you used to do before quarantine. That makes no sense and you are leaving yourself very prone to injury. ... Try to get into a consistent routine. If you are after strength then this will come back as you increase your frequency of training. If you have been training from home during the restrictions, even if it was only body weight or resistance band work, you most likely havent lost much muscle, so be patient and consistent. If you do not listen to any advice at all and go back into things right away, you are most likely not going to recover very quickly, your frequency and intensity of training will therefore drop as a result and you are fighting a losing battle. For the extreme lifters and serious athletes who have not done been able to train the same during the lock down period, lets leave the egos at home, going too hard too fast will ultimately lead to injury and that is definitely something you do not want. Make sure everything else is in check. Use this as a reset. Ensure your diet and health are in order. If you are not ready to train tomorrow, thats fine, im sure we will not be in lock down again on Monday so if you need some extra time, take it! ENJOY!

19.01.2022 We are still OPEN!

18.01.2022 Remedial massage is definitely a service we offer here at @sbchiropractic Mary, our massage therapist, brings with her over 20 years of Remedial massage experience. As well as remedial massage, we offer pregnancy, sports, deep tissue, lymphatic and relaxation massages also. Book online and feel the difference today!

16.01.2022 We hope you're all having a great long weekend!

16.01.2022 Make sure you take some time out during the day to do something you enjoy. Whether its going for a walk or doing some exercise. Take some time to reset, especially in these times we are going through

15.01.2022 Unfortunately most of us these days spend a large chunk of our day sitting down either in front of a computer, hunched over at your desk or slumped on the sofa. So what can happen when we sit for a long period of time? .... Tightness in lower limb muscles including the hip flexors, hamstrings and calves . Tight hip external rotators . Reduced extension in the lower back . Stiffness in the mid back . Muscle imbalances in the neck and upper shoulders . Hunched or rolled forward shoulders . How you can minimise this at work: . Avoid holding the phone between your shoulder and ear, use a headset instead . Keep your feet flat on the floor . Make sure the chair is relatively high and has a straight back rest . Keep your computer mouse close enough so that your elbow remains close to your body . Take regular breaks, get up and walk around every 20-30 minutes . Call today or book online to see how we can help you! .

15.01.2022 ITS SPINAL HEALTH WEEK THIS WEEK! . Have you ever seen a Chiropractor? ... When was the last time you had yourself checked? Weve made it easy for you, just head to our website and book online at www.sbchiro.com.au See more

13.01.2022 Further to our last post regarding Matt's hamstring injury, this exercise was also implemented in his rehab. Injury or no injury, this is a tough one, give it a go!

13.01.2022 Chiropractic care is for everyone #socialdistancing

13.01.2022 Back in the clinic Tuesday the 15th!

12.01.2022 We are very grateful that we have been able to continue looking after you during these unprecedented times. Chiropractic, Massage, Dietitian and Naturopathy services are all operational and here to help. For more information feel free to give us a call on (02) 4656 2953 or Book Online today www.sbchiro.com.au/book-online/ See you all soon!

12.01.2022 Great post by Karly our awesome Dietitian FOOD ISNT JUST FUEL I had a client this week who had been told by her personal trainer to look at food as fuel, not enjoyment. This actually saddened me to think that there are professionals out there giving this kind of narrow minded advice!... Food is so much than just fuel and macros! Food is a sign of celebration Food is a way to show your culture and explore other cultures (my favourite part of a holiday!) Food is integrated into our social life is a fun way to catch up with our friends Food is no doubt associated with most of your favourite memories in one way or another Food is an excuse to catch up with your family or partner around the dinner table at the end of the day Food is a delicious and enjoyable part of life Please dont feel guilty if you enjoy food. Its not just fuel, its one of the best parts of life! P.s pictured is my first ever acai bowl from my solo trip to Hawaii last year and one of my favourite parts of that trip was the new and exciting foods I got to try!

12.01.2022 Have you been under the Thumpr massager? The OG of massgers packs a punch

11.01.2022 Amidst all the chaos happening around the world right now, the last thing you need is an uncomfortable nights sleep. Dentons pillows are back in stock! Most of you have already placed orders so this batch will probably be gone by the end of the week! To place yours send us a message and we will put one aside if possible!

11.01.2022 Apparently this is how gamers and people in front of a screen too long will look after this isolation period. This may not be entirely accurate, but being aware of the amount of sedentary work you are doing is important. Make sure you are moving around regularly and exercising daily is going to make a huge difference not only in your physical well being but mental health also

10.01.2022 NO GAP CONSULTS In light of the most recent announcement from PM Scott Morrison, we have decided to provide gap free consults to all our existing patients that have recently lost their jobs or find themselves in a financially difficult situation. We also extend this offer to new patients who fall in the same category. Please do not feel shy or embarrassed to inform us if you are struggling and need help. We are all in the same boat and in this together. Of course we just ask... of you to remain at home if you need to, to abide by all restrictions and to continue supporting and being there for one another. Our love and prayers go out to all. Our promise to you all is that we will always be here to help where we can. See more

09.01.2022 Looks like its mask time again. For our safety and yours we are now wearing masks in the clinic when in direct contact with our patients

09.01.2022 This is not how we do things at SB Chiro

09.01.2022 NO GAP PAYMENT . Dietitian Karly, will also be providing those that have found themselves without a job or facing real hardship due to the current situation, gap free payments for her services. Karly can help you significantly during this time in a number of ways. She specialises in dealing with people that have issues around losing weight, diabetes, heart conditions, adult and kids general nutrition, Polycystic Ovarian Syndrome, Crohns or Colitis, among other things. ... . Most of us are in quarantine at the moment, and eating right will become more important than ever. Karly can even help you with new healthy recipes that you may be able to put together with the very little meat you could find in the super markets! . If you would like to book with Karly you can give us a call or book online and leave us a note mentioning this post!

09.01.2022 THE STRAW THAT BROKE THE CAMELS BACK . Too often people will come in and say that they were gardening or they just moved quickly or they made a small mistake in their form, and all of a sudden their backs gave way! ... . It is often not that small movement though that has caused the problem. It is that repetitive and cumulative load of doing things incorrectly. Overuse of certain areas in your body and not getting small things fixed when they come up, that eventually leads to an injury most of the time. . Moral of this post, is DONT BE A CAMEL! Happy Friday everyone

09.01.2022 Team catch ups, good food and great company

08.01.2022 A few months ago Matt came in with a pretty significant grade 2 hamstring tear. Here, a few days ago squatting and feeling no pain at all. The right treatment is crucial but we can't dismiss Matt's hard work, discipline and his great coach @barbaricstrength

08.01.2022 You can spend a fortune on finding the right pillow. We've made it easy. Dentons pillows are Australian made, and we have been stocking them for a long time with nothing but positive reviews. You don't realise how important having a good pillow is, until you make the switch.

07.01.2022 Whether this means regular treatment, or small changes to seating arrangements at work, dedicating 10mins a day to stretching.or performing repetitive tasks at work properly, the small things matter.

07.01.2022 Another reason why load and movement are important

06.01.2022 CRAVINGS CAN BE TOUGH! Have you ever tried to change your snacking habits only to find that cravings are your downfall? The thing about cravings is that there are SO many reasons why they can happen. Maybe its a habit associated with a particular activity (like watching tv), time of day (3pm-itis), location (seeing Messina Gelato) or emotion (stress)? Maybe its that you are depriving yourself of your favourite foods ? Or maybe youre just hungry?... Whist there are many strategies to manage cravings, one my favourites is The 4 Ds which are 4 different strategies which can help to manage cravings. See below to see if any might be useful for you! Delay: The thing about cravings is they do subside (even if they feel SO strong at the time). Instead of acting on your craving right away, wait 30 mins to an hour and youll find your craving may disappear ! Using this time to reflect on the cause of the craving can even help you work out if its actually food youre craving or something else Distract: Sometimes the urge to eat may be due to boredom or is associated with a particular activity (like watching TV). Try to do another activity instead such as going for a walk or reading a book. This is another instance where knowing the reason for the craving can be helpful as it can help you choose a suitable alternative activity to distract yourself. Drink: Sometimes we think we are feeling hungry but we are actually feeling thirsty. Or we might just feel like having something warm and comforting. In these instances a big glass of water or a warming cup of your favourite tea can help! Decide: Its ok to give in to your cravings! Sometimes you just really NEED the chocolate or Messina Gelato, and thats ok. Decide to have it, eat it mindfully, enjoy it and MOVE ON. It doesnt mean that you have ruined your diet or you need to start again on Monday. When you decide to have the foods you crave, you might find that you actually have cravings less often as you arent feeling deprived or restricted. Shout out to @exercisehabits for putting together this fantastic infographic !

06.01.2022 Here is a patient having dry needling for TMJ pain. . Dry needling involves the application of needles into trigger points to elicit a healing response in these tissues. Research has shown that dry needling is a very effective way of relaxing spasmd muscles, reducing inflammation, improving range of motion and relieving pain. When the needle penetrates the skin and is injected into the trigger point, a local histamine type response occurs - similar to the response which oc...curs after getting a splinter stuck in your finger or toe. The body elicits a healing response whereby there is increased blood flow to the area and repair cell activation. . If required and if there is no fear or anxiety around having needles in you, your treatment may involve some dry needling.

06.01.2022 Thanks Bethany! Cant wait to have these at the front desk! BOWK by Bethany

06.01.2022 This weeks newsletter! If you are not on our mailing list let us know and we will add you :)

05.01.2022 We do incorporate dry needling into our treatments if required. It can help with muscle pain/tightness, headaches and tendon injuries.

03.01.2022 TENNIS ELBOW? . Yes, we can treat this condition. ... No, Chiropractors aren't limited to only back issues. . Thought I'd shed some insight on a common injury amongst not only athletes but many people who don't even train. Lateral epicondylitis or tennis elbow as it's more commonly known. . Sometimes patients jump straight to cortisone injections, which may help you with reducing your pain, but research shows that multiple cortisone injections degrade and weaken tissues. And even though your pain may be decreasing (sometimes the injection doesn't even work at all), it is not necessarily fixing the problem . Secondly, tendons aren't like muscles. they don't receive the same amount of oxygen and blood that muscles do, they therefore heal more slowly. Physical therapy helps increase blood supply to the tendon, thus facilitating healing and decreasing any swelling or discomfort . Third, yes rest is essential. But let us define rest in this instance. In this instance, rest is defined as the absence of abusive activity, not the absence of activity!!! There's a saying, that "absolute rest, is rust", and i can vouch for this as I've seen it one too many times. All tissues require motion to maintain health. Total immobilisation can result in muscle atrophy, weakness, limited mobility and joint stiffness. . If you have any other questions or want to find out how we can help you, contact us on 4656 2953.

03.01.2022 Gyms may be closed but we are definitely still OPEN! Still seeing all our patients and anyone else who has taken their training to a new level while at home, just like our friend here

03.01.2022 Leigh Ann (Naturopath) has made up some hand sanitizer and an immune tonic! Come in and grab yours if you need some

02.01.2022 Today we sadly say goodbye to Leigh Ann our Naturopath Leigh Ann will be relocating down south with her partner and beautiful little Marley (who can be seen looking at Sam a little confused)

02.01.2022 Sometimes we use more than just adjustments to obtain the best possible outcome for our patients. Dry needling and cupping are a few other things we may incorporate during your treatment

01.01.2022 Now stocking CBD oil in clinic. We strive ourselves on providing the best quality products and have sourced a high quality CBD oil of varying strengths that may help the following conditions: .... Muscle aches and pains Anxiety Sleep/Insomnia ADHD Alzheimer's Bipolar Autism Depression Rheumatoid Arthritis Ulcerative Colitis . Give us a call on (02) 4656 2953 to see how this could help you!

01.01.2022 ROASTED PUMPKIN SOUP: By Dietitian Karly Rugolo Serves 4: ... Prep time: 10 mins Cook time: 45 mins Ingredients: 1.3kg butternut pumpkin, peeled, seeded, diced 1 Tbs + 1 tsp extra virgin olive oil 1 leek, white part only, thinly sliced 2 celery stalks, chopped 3 garlic cloves, crushed 2 medium (250g) desiree potatoes, peeled, diced 1L reduced-salt vegie stock 1 Tbs freshly chopped chives 1 Tbs pure full cream (optional) 4 slices dense grainy bread, toasted Method: 1. Preheat oven to 200C /180C fan-forced. Line a large baking tray with baking paper. 2. Place pumpkin and 1 Tbs oil in a bowl and toss to coat. Arrange pumpkin mixture in a single layer on the prepared tray. Roast for 35-40 minutes, or until golden and lightly tender. 3. Whilst pumpkin is roasting, set a large saucepan over medium heat and add 1 tsp extra virgin olive oil. Add leek and celery to pan; cook, stirring occasionally, for 5 minutes, or until soft. Add garlic and cook for 1 minute. Add potato and stir until coated. 4. Add vegetable stock to pan; cover and simmer for 12-15 minutes, or until potatoes are tender. Add roasted pumpkin to pan and simmer for 3 more minutes, then leave soup mixture to cool slightly. 5. Blend soup with a stick or conventional blender until smooth. If using conventional blender, blend soup in batches. Warm over medium heat. 6. Ladle soup into serving bowls. Drizzle each with cream (optional) and sprinkle with chives. Serve with grainy toast.

01.01.2022 We dont just treat back related injuries, we also treat sports injuries by using a few different techniques. Dry needling being one of them

01.01.2022 FIRST MOVE WELL, THEN MOVE OFTEN . Simple, yet very effective advice; first move well, then move often.... . Moving well before we move often, is actually quite natural. If you think about the way babies learn to walk, most of the time, they cant walk without mastering the correct way to walk...and if any of you are parents, youll know, that as soon as this happens, good luck stopping them! . Once we learn how to move well, the child moves well and moves often so that they can respond appropriately and so that they can also adapt accordingly to their environment. . As we get older, we are often reminded and advised by people that movement is important, for all aspects of life. This is known. However if we start to develop any imbalances as a result of injury or just habit, then incorporating our movement or fitness into this particular movement dysfunction can cause some issues in the long run. Capacity built on incompetence is not natural! . I guess the main take away points to keep in mind are: - Yes movement is important, but move well - Once you have corrected any imbalances, weaknesses or dysfunctions in movement, then move often - If you are unsure of how to address any of these issues, see someone that can, like a chiro or physio - Movement is indeed medicine, but if you take the wrong medicine youll end up sick...dont perform movements the wrong way or youll end up injured!

01.01.2022 This week is National Pain Week, and the team at SB Chiro have got your back. . The idea of pain is often linked to an unpleasant sensory experience, however, those who have experienced serious or chronic pain before, can tell you that there is a huge emotional experience linked to pain too. ... . At SB Chiro we have Chiropractors, massage therapists and a Dietitian who can all help with Chronic pain conditions. We provide tailored treatment for each individual and will do everything we can to keep you moving and in as little discomfort as possible. Gone are the old days where bed rest was the only prescribed exercise. Think back to the 80s when Olivia Newton-John was encouraging us to Get Physical! . Chiropractic can help with chronic pain through a hands on approach to treatment and a specifically tailored rehab program . Massage can help reduce muscular tension and break up any scar tissue that may have developed over the years . Our Dietitian can assess your current relationship with food and how it can be improved. This can have a huge impact on the way you feel both physically and emotionally. A specific diet can be put into place and regular check ins by the dietitian will help keep you motivated and accountable. . For more info please give us a call or book with us online via our website!

01.01.2022 Its almost Friday!