Davies Chiropractic & Sports Therapy Ltd

Tag a friend who suffers from ITB pain, runnersŌĆÖ knee or someone who just loves to run! ..
This is a great exercise that targets one of our biggest weaknessess as runners; the single leg power and control. ...... Weakness in the hip complex is a very common problem not only amongst runners, but anyone (because we sit more and move less!) and as a result we get aches and pains around the area. Foam rolling and stretching helps little, if at all. ... ­¤Æ¬­¤Å╝Prevention is the best cure, so target the main muscles that controls your pelvis with single leg squat variations. ­¤æŹ­¤Å╝ ... Here is a variation of the dragon squat which challenges the hip and knee joints in an unconventional way. .. ­¤æē­¤Å╝Different depths and angles are a crucial part for runners (also good for everyone). As a bonus it challenges your ankle and proprioception.­¤æł­¤Å╝ ...
Ō£ģGo as far as you can without losing form and donŌĆÖt push through pain. Hold for 2-3 seconds, repeat x 2/3. As you progress try and hold a deeper squat and up to x 5. ... ŌØŚ’ĖÅRemember not to rush through the progression, if your tissues are irritated they will need your patience to heal, and sometimes resting from running might be necessary, but donŌĆÖt take a break from training - take time to build up strength and flexibility!
... (This is also a great way to spot your weaker side...can you spot which one mine is?) ......... #chiropractic #physio #davieschiropractic #manualtherapy #christchurch #bournemouth #sportstherapy #dragonsquat #instarunners #trailrunner #therunningchiro #runner #itbpain
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Strong core Tuesday! ..... The Action Chiro goes through the third exercise in the advanced version of prof. McGills top 3 safe low back exercises; here the advanced bird-dog or superman. .... ­¤æē­¤Å╝ Get on the floor and get ready to sweat (and say good bye to low back pain­¤æŖ­¤Å╝!)... ....... #beyourself #davieschiropractic #strongback #chiropractic #bournemouth #christchurch #physio #sportstherapy #chiropractor #sportschiropractic #plank #coreworkout
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#beyourself #ageisjustanumber

Friyay!
LetŌĆÖs kickoff the weekend with a great core exercise: The Action Chiro goes through the advanced half side plank for you who likes a great core/bum challenge.
... This is a progression from Prof. McGills top 3 safe low back exercises (which are considered basic and early intermediate stages of low back stabilisers).
­¤Öī­¤Å╗So get down on the floor, turn up the volume and be prepared to burn that bum (­¤æē­¤Å╗and say good bye to back pain)!
#beyourself #davieschiropractic #theactionchiro #chiropractic #christchurch #bournemouth #strongback
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Tag a friend or colleague who you would like to challenge to stay flexible at the office or uni!­¤æł­¤Å╝
The best cure is prevention, and we know that too much sitting not only causes musculoskeletal problems such as low back pain, neck pain etc, but it also contributes to a range of other diseases such as diabetes and cardiovasvular diseases, the latter being the leading cause of death for both men and women in the U.S.
Movement is key, whether it is walking to work, or having the... kettle further away from your desk, taking the stairs instead of the elevator - even small steps makes a big difference. We are designed to move, our bodies AND brains need physical activity everyday - this goes for everyone - regardless of aches, pains, or disabilities.
So get your creative hat on and see what you can do in your everyday life to get more flexitime!
#keeponmoving #flexitime #beyourself #davieschiropractic #chiropractic #therunningchiro #bournemouth #christchurch
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Challenge a friend for a Friday sissy squat!­¤æł­¤Å╝ . ŌØŚ’ĖÅThis is a great, but very challenging exercise that is best done step by step and within your limits before progression. It puts a lot of strain on your knees but with the right progression it will also strengthen your quads and knees. How many and how deep is highly individual. .... ­¤æē­¤Å╗How low can you go?
ŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆ öŌĆö- #beyourself #davieschiropractic #chiropractic #therunningchiro #sissysquats #strength #runner #trailrunner #physio #christchurch #bournemouth
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Most 'bang for your buck'!
The Action Chiro goes through one of the most efficient core and low back stabilising exercises: The Modified Baby Get Up.
This is a progression from Prof. McGills top 3 safe low back exercises (which are considered basic and early intermediate stages of lower back stabilisers).
... ­¤æÅ­¤Å╝ Get on the floor, turn up the volume and get ready to shake your six pack in the making (­¤æē­¤Å╗and say good bye to back pain)!
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Hip mobility Monday! Ō£ī­¤Å╝
Tag a friend who needs to improve their hip mobility and challenge them on the pigeon walk or a 90/90 hip stretch! ­¤ż¬
­¤æē­¤Å╗Low back pain is commonly associated with tight hip flexors. By loosening up your hip complex, your back will increase in flexibility.
... ­¤żĖŌĆŹŌÖé’ĖÅHere are two variations of the hip mobility exercises the pigeon. If you struggle, start with the more static pigeon stretch to move into the Active pigeon and then the walk.
­¤æē­¤Å╗ Works on hip mobility AND lateral rotator strenght (like the gluteals).
ŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆ öŌĆöŌĆöŌĆöŌĆöŌĆöŌĆö- #keeponmoving #hipmobility #chiropractic #physio #davieschiropractic #christchurch #bournemouth #beyourself #lowbackpain #flexibility #sportstherapy #therunningchiro
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The Myth: Hurt equals harm
The Truth: No brain no pain...since all pain is produced by the brain.
In the coming weeks we will go through this highly complex topic in more detail. For now get lost in this infographic about chronic pain pathways. (Credits to Robin Kerr.)

#keeponmoving #beyourself #davieschiropractic

What do 'getting old' and a 'bad back' have in common?
Both are beliefs (yes beliefs!) which stop leading a more active lifestyle.
The older we get, the more we need to keep moving to keep our joints and tissues happy.
... But what about the pain you might wonder..?
Next week we'll dispell some myths about pain and the brain, stay tuned!
Meanwhile, have a look at this inspirational teaser trailer for a movie about a 89-year old ultra runner!
If you are unsure what movements are good for you or you need help with exercises, just ask us!
#keeponmoving #beyourself #davieschiropractic
https://www.youtube.com/watch?time_contin ue=3&v=i7ZWbRZ7VY4
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The Myth: If you have osteoarthritis, (OA), your best advice is to rest and avoid pain because you can damage the joints more with exercise.
The Truth: This statement is often wrong and harmful. Inactivity and rest makes pain and OA, not better in the longer term, in fact it can make it worse. Our joints and tissues need movement and exercise to stimulate repair and to keep them strong. Emerging research is stating that staying active and regular participation in exercise is... safe and will help improve pain, and a personŌĆÖs quality of life. This goes for knee osteoarthritis, low back pain and almost any other painful conditions.
If you are unsure which activities that would suit you best, just ask us. Keep on moving!
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#beyourself

Time to dispell some myths...
The Myth: If you have back pain you need to be still to protect your back...
The Truth: Stay as active as possible! When we drone on about the exercises, we mean it. Check out this well informed animation for 10 reasons why keep on moving is a good thing:
... 1. Exercise and being active is good for back pain. 2. Rest is not helpful. 3. The best type of exercise is the one you enjoy. 4. All types of exercise are safe for back pain. 5. Exercise is as good as surgery and medicine for most back pain. 6. Exercise can prevent recurrence of back pain. 7. Exercising regularly is a must. 8. Moving with confidence and without fear is important. 9. Soreness after exercise does not indicate damage. 10. Exercising in a relaxed manner is important.
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Happy Monday everyone!

In the next couple of weeks we will start our Myth Buster series that will dispell some common myths about joints and tissues, movement and pain. Stay tuned!
#keeponmoving #beyourself #davieschiropractic

Free your mind. #beyourself