Get In Golf Shape To Improve Your Game Without The Pain

 

⛳ Pain shouldn’t be par for the course. Get in golf shape to protect your back and improve your game, without the pain.

1.  WARM UP AND COOL DOWN

Take a few minutes to stretch before and after your game. Start with a brisk walk, 10 to 15 minutes is ideal. Then do some dynamic stretching. 🚶‍♀️

2.  STAY HYDRATED

Drink plenty of fluids before, during and after your golf game. Remember that once you are thirsty, you are already starting to dehydrate!  💦

3.  PUSH, DON'T CARRY YOUR GOLF BAG

Push or pull your bag using a pull cart, and when possible take turns riding in a golf cart.

If you prefer to carry your clubs, use a double-strap bag that evenly distributes the weight of your clubs across your body. If your bag gets too heavy, put it down and take a break.  ⚠

4.  CHOOSE THE RIGHT SHOES

Wearing golf shoes with good support and the proper fit can help prevent knee, hip and lower back pain.  👟

5.  TAKE LESSONS

The right swing technique can do more than improve your game. It can also spare you unnecessary pain. Working with a professional is a great way to learn the basics.  👍

If you’re experiencing back pain, visit one of our Chiropractors to assess your specific needs and identify a course of action that’s right for you.  

Contact us:

📞  519-662-4441

💻  nhwc.ca

 🔗 ONLINE BOOKING LINK IN BIO

#golf #golfing #tips #pain #backpain #shoulderpain #exercise #spinalhealth #chiropractic #chiropractor #health #wellness #wecanhelp #newhamburgwellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion 

Meal Planning

 

Meal planning is a way to guarantee that your busy family will be able to easily gather to eat a healthy, delicious meal every night. 🥗

Meal planning can save you money and time. Plus, meal planning can help your family reduce food waste and make it easier for a greater variety of nutritious foods to end up on your plates. 🍽

Guide to Successful Family Meal Planning:
▶ Start small if you’re new to meal planning – start with two to three meals a week. 📆
▶ Create a list of the ingredients you’ll need to make the recipes planned for that week. 📃
▶ Take stock of what food you have already, to reduce food waste and over-purchasing. 💲
▶ Create a grocery list of what you need. 🛒

#mealprep #cooking #groceries #family #planning #nutrition #healthyeating #health #wellness

Protect Yourself From Injury While Gardening

 

It’s time to get set to garden.

Gardening is a great way for you to stay active and have fun in the sun. Unfortunately, many Ontarians sustain gardening injuries that can be easily prevented.

Gardening Dos:

Kneel, don’t bend to plant.

Change your body position often.

Take frequent breaks.

Alternate between light and heavy chores.

Drink lots of water. Stay hydrated!

Warm up with 5 to 10 minutes of gentle activity that gets you moving, like a short walk or even walking on the spot.

How to Lift Right:

Keep your back straight and bend your knees.

Carry the load close to your body.

Avoid heavy lifting immediately after bending or kneeling.

If, in spite of all precautions, you do experience back pain or a muscle strain that lasts for more than two or three days, consider visiting a chiropractor. Our chiropractors can help you get back to doing the things you enjoy, like gardening.

519-662-4441

nhwc.ca

ONLINE BOOKING LINK IN BIO

#gardening #spring #backpain #spinalhealth #lifting #posture #chiropractor #chiropractic #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Neck Pain Self-Management

There are a few steps you can take on your own that may help to reduce the pain and improve the function of your neck. Follow these tips for living well:

1️⃣ MOVEMENT

✅ Avoid sitting or standing for too long, as poor posture and sedentary behaviour are key causes of neck pain.

✅ Schedule frequent breaks into your day to get up and move. ⌚

2️⃣ ERGONOMICS

✅ Check your work station set up to make sure it is optimized for your musculoskeletal health!  💻

✅ Remember to sit with your spine in a neutral position, avoid jutting your chin forward or rounding your shoulders and keep your back muscles engaged. 🪑

3️⃣ RELAX

✅ Many of us hold stress and tension in the muscles surrounding our neck and shoulders, and this may cause pain or discomfort. 💥

✅ By integrating relaxation techniques into your day, you can ease the tension, refocus and relieve the pain.

✅ Try breathing exercises, gentle stretches, walk at lunch or after dinner, get a massage or sign up for a yoga class.  🧘‍♀️

**If your neck pain persists or worsens, you should seek treatment from a chiropractor or other qualified health professional.

For more information visit www.nhwc.ca

📞 519-662-4441

🔗 ONLINE BOOKING LINK IN BIO

#neckpain #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgorthotics #newhamburgwellness #chiropractic #massage #physiotherapy #exercise #rehabilitativeexercise #wecanhelp #health #wellness #wilmot #newhamburg #tavistock #wellesley #waterlooregion 

Fitness Tips For Cyclists

 

🚲 To ensure you make the most of your cycling journey while keeping your body in optimal condition, we recommend incorporating these tips into your routine:

WARM-UP: Begin each cycling session with a brief warm-up. Engage in dynamic stretches such as leg swings, arm circles, and torso twists to increase blood flow, warm up the muscles, and improve flexibility. A proper warm-up helps reduce the risk of injuries and enhances your performance on the bike.

LOWER BODY STRETCHES:  Target your lower body muscles, which play a significant role in cycling. Perform stretches for the quadriceps, hamstrings, calves, and hip flexors to prevent muscle tightness, improve flexibility, and reduce the risk of overuse injuries. Include exercises such as lunges, standing quad stretches, and calf stretches to maintain optimal muscle function and range of motion. 🦵

CORE STRENGTHENING: A strong core is essential for stability and support during cycling. Incorporate exercises such as planks, bridges, and bicycle crunches into your routine to strengthen your core muscles. A stable core not only improves your cycling efficiency but also reduces strain on your back while promoting proper hip movement, allowing you to ride longer and more comfortably.

UPPER BODY STRETCHES: While the lower body does most of the work in cycling, it’s important to give attention to your upper body as well. Stretch your chest, shoulders, and neck to counteract the forward-leaning posture often associated with cycling. These stretches help relieve tension, improve posture, and maintain balance throughout your ride. 💪

Remember to listen to your body, stay hydrated, and gradually increase your cycling intensity and duration to avoid overexertion. Embrace the beauty of the outdoors while keeping your body in optimal condition for a safe, memorable, and enjoyable ride. 🚵‍♀️

#cycling #bike #biking #warmup #stretch #strengthening #exercise #outdoors #movement #health #wellness

Travel Without Pain: How to Safely Lift Your Luggage To Prevent Back Injury

 

✈ If you are travelling this March Break, lifting  your luggage correctly is key to preventing injury. Here are a few tried and true rules for lifting safely and preventing back injury: 🧳

✅ Bend your knees to lift with ease.

✅ Stand close to the load to be lifted.

✅ Place your feet shoulder width apart.

✅ Bend your knees and keep your back straight.

✅ Squat down to the level of the object and test the weight of the load.

✅ Ask for help if the load is too heavy or awkward!

✅ Use the strength of your leg and arm muscles (not your back) to smoothly and slowly lift the load. Try not to jerk when lifting.

✅ Keep the load close to your body.

✅ Never twist your body while turning and carrying the load.

✅ Pivot to turn in the direction you want to move toward.

✅ Bend your knees and slowly lower the load to its new location.

If you’ve injured yourself while lifting, a chiropractor can help assess, diagnose, and treat the injury and get you back to moving pain free.

#travel #lifting #luggage #backpain #spinehealth #chiropractor #chiropractic #health #wellness

Tips For Expectant Mothers 🤰

In addition to gentle, non-invasive chiropractic treatment, there are some tips you can follow to help keep your spine aligned:

1. Exercise! 🧘‍♀️

Keep your core strong so it can support your spine. Ask your healthcare practitioner about the benefits of swimming, yoga or other low-impact exercise programs.

2. Sleep well! 😴 

You know you need to rest, but are you sleeping smart? Your growing uterus can place pressure on the large blood vessels in your abdomen and restrict blood flow.

Sleep on your left side and place a pillow between your knees to keep your spine in proper alignment.  

3. Think twice!

Maybe put those killer heels aside until after the baby is born. 👠

Rest frequently with your feet elevated. 🦶

Don’t lift heavy objects (or toddlers) – ask for help.  👶 

#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #prenatal #pregnancy #backpain #hippain #pelvicpain #spinehealth #wecanhelp  #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion