Tag Archives: Hillarys Chiropractic

Forward Head Posture

FORWARD HEAD POSTURE – WHAT IS IT? WHAT IS IT FROM?

The most common postural distortion we experience today is Forward Head Posture (FHP).  Lifestyle factors are one of the largest causes of FHP. We are living in a forward-facing world ~ the repetitive use of computers, TV, video games, ‘smart’ phones and even backpacks contribute to this unhealthy posture.  FHP often starts in childhood and can typically begin after some type of trauma.  It is exacerbated through adulthood from poor ergonomics, repetitive computer use and looking down at mobile phones.

Initial causes include:

Sport traumas

Motor vehicle accidents

Falls from bicycles, skateboards, rollerblades, and high places

The traumas may be considered minor at the time, but can cause spinal misalignments that heal improperly, setting the stage for a progressive forward head posture and poor postural health.  Chiropractic adjustments may help and correct these spinal misalignments.

Rene Cailliet, the former Director of the Physical Medicine and Rehabilitation Director at U.S.C., has done extensive research into the area of posture and he states that “your body follows the head…your head held in a forward position can pull your entire body out of line.” Cailliet has research showing FHP can reduce a person’s lung capacity by 30%; the gastrointestinal system is affected by the upper cervical tension, especially the large intestine.

Also with FHP, the body can become rigid and stiff, and the entire ranges of motion are affected. This can also lead to decrease in endorphin production which then increases overall pain and discomfort affecting the health and mood of the person.

THE SPECIFICS OF FHP

Imagine carrying a bowling ball around your head. That is the average weight of an adult head.  Ideally, your head should sit directly over your shoulders.   And although we take it for granted, we are constantly challenged to hold it up because of the effects of gravity.  Think of how your head drops when you are falling asleep sitting up in a chair.

With FHP, for every inch your head is forward over your shoulders, it increases the physical stress at the base of your neck and across your shoulders by 10 times.  So, if your head weighs 10 pounds, and your head is 3 inches forward, that’s 30 pounds of stress in your upper back!  The neck and shoulders have to carry this weight all day, and it is made worse by working on computers, reading for prolonged periods, playing video games, etc. The neck and upper back muscles are in a constant state of contraction.  This can result in muscle strain, aching neck pain, headaches, pinched nerves, numbness and tingling in arms and hands, low back pain, TMJ disorders, and multiple other problems.  FHP has also been shown to flatten and sometimes reverse the normal neck curve, causing spinal disc compression, which may result in spinal degeneration and other spinal damage.

CONCLUSION

If you are suffering from FHP, you should be examined by a chiropractor who can evaluate your spine to check for any misalignments which may be causing the improper posture. Other simple things that you can do to help improve are correcting the ergonomics at work, home, school or in the car ~ checking to make sure that you are sitting straight, not hunching over a computer or slouching in your car seat. When you are actually aware of the problem, it is easier to identify things that are contributing to it.

 

 

 

 

Self Care Xpress with Tyler Tolman

Want to dramatically enhance your life by learning keys to better health & wellness?

Come to a fascinating and fun-filled weekend with Tyler Tolman where he will share some extremely useful tips to implement into your life, while being proactive and taking charge with ‘Self Care’. Click on link below for more details:

Tyler Tolman

When you have a cut or bruise on your leg, it usually heals itself quickly – How Amazing!

However, if we are not careful, it can fester, become infected and give us pain.

Pain is our body’s signal to us that it needs help. With a cut leg the course of action is obvious.   But what about tiny, invisible wounds that we can’t see, which are happening inside our bodies all the time?

What do YOU do when a subtle message of pain appears?

Too many of us reach for the nearest chemical ‘pain reliever’, when we could be doing something better to support our health and healing. Sadly, because most people do not trust or know how to embrace “Self-Care”, there are internal wounds festering and contributing to the ill health of millions of people around the world.  And the vast majority of them will become customers (and victims) of the pharmaceutical industry.

Our bodies are being damaged inside, invisible and mercilessly, by toxic chemical reactions. Toxic chemical additives and hazardous wastes in our air, water and food supplies will continue to pervade our living and working environments. These toxins are returning to us in everything we eat, drink and breathe. Thankfully much of the internal damage they do heals automatically, like that cut on our leg. However when our body is not adequately nourished it can’t neutralise and expel these poisons fast enough. They build up in our body, and so does the invisible damage they do. Toxic build up can severely damage our immune system and lead to disease.


A body that is toxic is like a cut with dirt in it. It is contaminated and may not heal properly. It needs to be cleaned and given the nutrients it needs to detoxify and rebuild and heal itself. Many of us have already recognised the fact of life and have altered our lifestyles to avoid as many chemicals as possible. Some of us have also recognised this fact of health and are being more careful about nutrients that can help our body detox – and rebuild our immune system.

Come hear more on the in’s and out’s of “Self-Care” – and take charge of your health!  Click Below for more info:

http://chiropam.fortuneevents.com

How Would Love Respond?- Part 3

Continuing on from my last blog post, here are 5 more points that I took away from Kurek Ashley’s book, “How Would Love Repond?”….Feel free to comment and share your thoughts.


6. The more you develop yourself as a person, the more personally developed you become. Evolvement is our life’s quest. If we are not evolving, we are dissolving.  Evolvement is not a destination; it is a continual process- our life’s quest.

7. The 3 P’s of Power – Perception, Perturbation and Procession. How we choose to see something depends on how we look at it.  It is our perception that makes an event appear good or bad.   An event might appear bad on the day it happened, but could appear good much later, when seen from a different perspective.  It’s still the same event.

Pushing through the challenges that appear to block your path of achieving your dreams and goals is the experience of perturbation.  Perturbation forces you to expand and reinvent yourself.  Moving toward our fear is where the real growth happens.  It’s where the real appreciation happens.

When you do positive amazing things for yourself and others, the more positive amazing things come back to you.  It’s not about the goal, it’s about the growth.  The ripple effect is like when you throw pebbles into a pond.  The ripples go all the way to the shore and then it reverses back.  The energy comes back bigger and better – it evolves.  Positive or negative, it will come back to you – you make the choice.

8. Plant positive seeds and pull negative weeds. Consciously put positive thoughts in, and weed out the negative ones.  Awareness is very important to hear these thoughts in our own heads.  When weeding out the negative ones, do it in a kind and empowering way.  If you don’t, it’s still negative and disempowering.  Be kind to yourself.

9. Live in the Light! Whose responsibility is it to make sure you are empowered? It’s not your partner’s job, nor your parents; it’s not your boss’s job, nor the government’s!

It’s your job!  We are responsible for ourselves, and to make sure we are empowered.  From a physical point of view, if we want our bodies full of power then eating healthy and avoiding junk makes more sense.  You are what you eat, so make it healthy, empowering food.  Ill health in your body, relationships, business, etc. can wipe out goals and dreams with the destructive energy from negativity.  Be proactive, not reactive.  That is taking responsibility.  We can’t change others, but we can take responsibility to not let others disempower us.  Responding in an empowering way gains power, which makes you powerful = personal power.

10. Ten guaranteed ways to be and stay happy. This one is a bonus, as it is broken into 10 parts.  There are a lot more than 10 things, let alone 20 gems that are in this book.  I made my choice to apply them to my life, how about you?  Here is a summary:

  1. Physiology – change the way you carry your body and you will change how you feel – instantly.   Stand taller, sit straighter, breathe deeper, smile.
  2. Choose what you focus on – whatever the situation, focus on the positive side, you will feel great about it.  Focus on the negative side, you will feel bad about it.  The choice is yours.  To change the result, change what you focus on.  Every situation has both sides – if you say no, you’re not looking hard enough.
  3. Utilise the Law of Relativity – don’t get caught in the comparison trap.  Make comparisons with things that make you feel empowered, not disempowered.
  4. Stop telling disempowering stories – if it doesn’t serve you don’t say it.  Stay out of the “drama glue”.  Turn the negative stories off, replay the positive ones.
  5. Live with CDI – Consistent Daily Improvement.  If you commit to improving your quality of life by just 1% every day, then at the end of the year your life will be 365% improved!  We tend to underestimate what we can do in a year, 5 years or 10 years; yet we tend to overestimate what we can do in a day, week or month.  Reverse this and watch the results.
  6. Let go of your judgment, and have fewer rules – Judgment is the need to be right.  If you let go of that need, your life becomes easier and happier.  Conflicts usually stem from rules conflicts.  Choose your battles wisely and save your energy for things that will be life giving, not life taking.  Ask yourself, “Is it more important to be right or kind?”
  7. Be full of peace and free of stress – Stress in the body causes dis-ease.  Dis-ease of the mind creates disease of the physical body.  Stress is the result of having stressful thoughts.  Therefore, when you’re at peace, your mind is at ease.  The choice is ours to make.
  8. Be empowering about everything.  Let your light shine, it is contagious.
  9. Practice forgiveness on a regular basis – just because you feel someone has wronged you doesn’t mean you need to be the judge, jury and executioner.  Anger, jealousy, hate and envy all stem from the ego.  When you forgive, you begin to heal.  You reap what you sow, and the people will get what they deserve.  It is important to trust this. If you don’t forgive, you don’t heal.  Dis-ease leads to disease.  Forgiveness is not about anyone else, it is for you.
  10. Be grateful – Gratitude is empowering.  Being empowering attracts empowerment.  Count your blessings, so that they can continue to be added to.

Have a most outstanding day!

Chiropam

How Would Love Respond?

I am a huge fan of personal growth and development, so reading books that cover these topics is very enjoyable to me.  A friend of mine recommended a book to me, “How Would Love Respond?” by Kurek Ashley, that I first read in the early months of 2009.   I was fortunate to have seen Kurek speak in Brisbane a couple of years ago, and even got him to sign the book for me.  He is an excellent speaker, motivator and is full of life.

Recently, I was at a chiropractic seminar with my team from Hillarys Chiropractic in Brisbane.  Kurek Ashley was there speaking to the chiropractic congress and I was reminded of different principles in the book.  I decided it was a good time to re-read “How Would Love Respond?” and see what resonated in me this time.

I’d like to share some points from the book and encourage you to read it so that you too can enjoy the benefits in your own life.

One of the first pages of the book before it starts reads, “Your mind is like a parachute.  It works much better when it’s open!” – How true this statement is, and that is where we can change our life so much.  Things like social or family conditioning can cause our minds to ‘not be free’.  Awareness of this is the key – the first step in creating change.  There are several examples of Kurek’s personal journey, and the fact of the matter is, “we all have a story.”  We are sitting here today as a result of the life experiences we had.  There are no accidents.  We have choices on which perspective to believe this to be true – choosing to look at it from a positive view or a negative view.  We have that power to choose, whether you believe this or not.  By learning how to access this power, there are ways to open the mind and keep it open.  Keeping it open is even more important, because old patterns and old behaviours can creep up and get in the way.

Chapter 1 of “How Would Love Respond?”

“Life Doesn’t Turn Out The Way It Should” – Kurek Ashley shares his amazing story in detail of his life-changing experience.  We have them in different times, different forms, different places with different people – SEE’s (Significant Emotional Events) that literally change your life.  I’ll leave Kurek’s personal story described in Chapter 1 for the reading in the book – don’t want to spoil any of the details, but the messages and summary is this:

“Trust in the fact that there are no accidents and that there is something in this book that you’re searching for in your life.  And even if you don’t yet know what it is you’re searching for or maybe you didn’t even know that you are searching, have faith that it will be revealed to you, and that’s why you chose this book.”

Usually, circumstances and events don’t appear or reveal themselves for what they truly are until later.  Knowing what questions and thoughts to form around those events can make the biggest difference in the evolution of your life.

A question Kurek mentioned that is a good habit to form,

“What’s great about this?”

Even in the midst of what can appear ‘total disaster’ or chaos, or devastation, there will be positive aspects in some form, we just have to look at the whole picture.  I find this an excellent tool that I intentionally try to incorporate into my life when things may not appear as bright as they seem.

Stay tuned for the next blog post, where I will share some more points from the book.

May you have a most outstanding day!

Chiropam

Superfoods – Olive Oil

Olive Oil Is The Healthy Choice

Olive Oil is not only delicious, it’s good for your heart and helps to keep your cholesterol levels healthy. Studies show that the monounsaturated fat content of Olive Oil can ‘lower your risk of heart disease’ by reducing the total LDL’s, or ‘bad’ cholesterol levels in your blood. In contrast, saturated and trans fats — such as butter, tropical oils and hydrogenated margarines — increase your risk of heart disease by increasing your total and LDL cholesterol levels. Studies also state, despite the fact that all forms of Olive Oil contain desirable levels of monounsaturated fat; it is the ‘virgin’ and ‘extra-virgin’ Olive Oils that contain the highest levels of polyphenols, a powerful antioxidant.

Demographic research argues that the high consumption of Olive Oil in the Mediterranean is the very reason that cancers such as breast, ovarian, colon and prostate seem to occur with less frequency than in the countries of Northern Europe and the USA where polyunsaturated fats (PUFA’s) are preferred over Olive Oil. It appears that Olive Oil does indeed provide a fat with the capacity to maintain a healthy body balance.

The coronary arteries provide blood to your heart muscle. The monounsaturated fats help to keep those arteries clear so that your heart can get enough oxygen and nutrients to keep pumping. Whilst you can get this health benefit by substituting other less-healthy fats with two tablespoons (23 grams) of Olive Oil, it is important not to increase the total number of calories you eat in a day. Virgin Olive Oil is better than more refined oil because it contains polyphenols that work as antioxidants to keep your heart healthy. Extra virgin Olive Oil contains polyphenols that can reduce inflammation and may help to prevent some forms of cancer.

Ideas To Include In Your Diet:

  • Mix Olive Oil with vinegar on  salad.
  • Choose Olive Oil over butter or margarine.
  • Add flavour to Olive Oil by infusing with garlic or other herbs.
  • Add Olive Oil to your smoothie.
  • Use Olive Oil spray instead of traditional cooking sprays.

More Health Benefits Of Consuming Olive Oil:

Studies have shown:

Countries where people who’s main source of fat is Olive Oil had the lowest levels of heart disease related deaths.

Increasing Olive Oil consumption in Northern Europeans reduced waste by-products of oxidative damage to cells, a precursor to cancer. Within 3 weeks of consuming 25 ml of olive oil a day by-product levels has dropped significantly.

Consuming Olive Oil instead of saturated fats significantly reduced the required dosage of antihypertensive medication required by hypertensive patients.

Consuming Olive Oil high in phenols actually reduces the expression of genes associated with atherosclerosis (the thickening of artery walls due to a a build-up of fatty materials such as cholesterol).

Consuming phenol-rich Olive Oil alters the expression of genes associated with inflammation, cardiovascular disease and Type 2 Diabetes.

Despite being high in calories, Olive Oil is without doubt a superfood if it is consumed instead of saturated fat. It has a high level of vitamin E, antioxidants and is rich in both omega-3 and omega-6 fatty acids. Olive Oil is even thought to improve the ratio of Omega-3s to Omega-6s. High levels of Omega-3s have been extensively linked to a healthier heart and lower risk of stroke.

In A Nutshell:

Olive Oil should be part of a balanced diet and the phenol-rich extra virgin oil, with its proven health benefits, is a definite superfood. Please note that well over 50% of imported Olive Oils labelled as extra virgin did not meet the required legal standards, so choose carefully.

Olive Oil has its maximum health benefits when consumed in its natural state. Heating olive oil, especially to frying temperatures destroys many of its beneficial compounds.

Dr John Demartini

Demartini & Chiropam

As one of my greatest mentors, Dr John Demartini says, “Do what you love, love what you do” – this has been what I live by and where my greatest inspiration comes from. As a young child, I remember going in and out of doctor’s offices practically every other day. I suffered from chronic ear infections, chronic throat infections and several different allergies. I was prescribed several different medications, trying to find solutions to my problems. I also went for allergy shots in my arms regularly and was scheduled for grommets/tubes in the ears and for a tonsillectomy. My mother had a bad experience with a chiropractor several years prior (before I was born) and therefore had a very negative opinion of chiropractic. It took a family friend over a year to convince her to take me to a chiropractor that she highly recommended. Well, that was the moment that changed my life forever. I was one of the miracle type cases that responded straightaway, and instead of just alleviating my symptoms, the cause was dealt with specifically and most importantly, naturally. The chiropractor found misalignments in my spine, called vertebral subluxation complexes that was causing interference in my nervous system. To this day, I still have my tonsils, did not have the grommets put in, and don’t have any allergies. At 9 years old, I decided that I wanted to help people through chiropractic the way chiropractic has helped me. I consider myself extremely fortunate, as I have been able to live my dream, my true passion and inspiration through my chosen profession. I truly love what I do and do what I love. For that, I am truly grateful.

Preventing Running Injuries

Running for exercise is not for everyone – but if you currently run, or are thinking of taking up running for exercise, then the following may be of benefit to you:

running shoes

Useful Tips For Preventing Running Injuries

1. Strengthen the areas which are vulnerable.

2. Buy and utilise the correct footwear.

3. Use the correct running posture.

4. Warm up before your running workout.

5. Gradually step up your running program.

6. Cool down appropriately to minimise stiffness and soreness.

Correct Running Posture

1. Keep your shoulders back and down, with your chest lifted and tummy tight.  The body should be leaned slightly forward without bending and the waist.

2. Look out ahead, not at the ground. Keep your eyes on the horizon.

3. Don’t clench your fists as this sends tension up the arms.

4. Land midfoot, instead of striking heel first like in walking.

5. Absorb shock better and protect the knees by maintaining a short stride with a slight bend in the knee as you land.

6. Focus on keeping the legs relaxed and lifting the feet up to avoid fatigue in the muscles.

Check with a health professional, such as your chiropractor or muscle therapist for advice that is unique to your specific needs.  Each body is different, so to adopt generic advice is not wise, nor will it assist in prevention or overall achieving of goals.

Preventing injuries involves listening to your body and basic common sense, so make sure that is Number One on your list!

Running Injuries

running injuries

Now that it is Springtime in the southern hemisphere, it is typical for most people to want to shed the extra weight that they may have put on over the winter months.  It has been my experience in dealing with patients on a regular basis, that moderation is key and a plan and specific goals to work toward achieving helps assist in a successful springtime exercise program.  The other key to remember is what you eat.  Exercise without watching what goes in the mouth, will not bring the health benefits as doing both.  Same with only watching what you eat, without exercising.  The two go hand in hand.

One big exercise that is commonly chosen is running.  I have heard people say that they’ll take that up and get out in the fresh air, and the weight will drop, and it will look after itself.

Wrong! Running to lose weight and/or keep fit can invariably lead to running injuries.  I highly recommend educating yourself, doing some ‘homework’ and getting informed on some of the possible injuries associated with running. Then make a wise and informed decision if running is the best option for you.

Many Running Injuries Are Caused By Overuse

When you think about taking up running, or just starting to run, it’s best to learn how to prevent running injuries.

The Most Common Running Injuries

•    Knee
•    ITB (Iliotibial Band)
•    Foot
•    Calf

Chondromalacia, or Runner’s Knee is due to wearing of the cartilage under the patella (kneecap) when the patella is tracked incorrectly while running, causing pain in the knee.

Lateral or side knee pain is usually due to Iliotibial Band (ITB) Syndrome.  This band runs from the outside of the pelvis, over the hip and knee and inserts just below the knee.  The ITB is meant to stabilize the knee while running.  If this gets irritated, it can get inflamed and cause pain in the knee or band itself. This leads to ITB Syndrome.

Another contributor to knee pain as well as foot pain, is Plantar Fasciitis. The plantar fascia is the thick fibrous connective tissue on the bottom of the foot.  It’s job is to absorb the shock of the running motion.  Plantar fasciitis is when this tissue gets inflamed due to wear and tear, resulting in pain.  This can be temporary or a long-term problem.

Shin splints are usually caused by stepping up the volume of training too quickly.  Achilles tendonitis can cause leg pain and or ankle pain, and may eventually lead to rupture of the tendon itself.

Running May Lead To Back & Pelvis Injuries

Besides the injuries listed above, some runners may suffer from acute back pain, pelvis or hip pain, groin pain, and chronic back pain.  Running can also irritate the discs in the lower back, which may lead to things such as Sciatica.

Running Injuries Take Long To Heal

Running injuries may take months, or even longer to heal, easily putting fitness and weight loss programs on the back burner.  There are also the injuries that may lead to other problems that cause long term effects that can irritate other areas of the body.  I believe that it is wise to learn about the preventative measures so that we can make better choices and better decisions on the type of exercise we undertake.

Running for exercise is not for everyone – but if you currently run, or are thinking of taking up running for exercise, then the following may be of benefit to you:

Useful Tips For Preventing Running Injuries

1.    Strengthen the areas which are vulnerable.
2.    Buy and utilize the correct footwear.
3.    Use the Correct running posture
4.    Warm up before your running workout.
5.    Gradually step up your running program.
6.    Cool down appropriately to minimize stiffness and soreness.

Check with a health professional such as a chiropractor or sports massage therapist for advice that is unique to your specific needs.  Each body is different, so to adopt generic advice is not wise, nor will it assist in prevention or overall achieving of goals.

Preventing injuries involves listening to your body and basic common sense, so make sure that is Number One on your list!