Is foam rolling good for you? Will it fix your back pain? Is it safe to foam roll?
Foam rolling is a widely used recovery tool utilised in the fitness injury, designed to decrease muscle tension and improve mobility. Chances are you see them at the gym or might have one at home- you may have even tried it without knowing how and when to use it... you could potentially be making your back pain worse! Your questions answered! What are the benefits of foam rolling?
Decrease accumulated stress and tightness through the thoracic spine, hips pelvis and legs in a healthy individual.
When should i use it?
When I have muscle fatigue, sore after exercise (DOMs), feel stiff.
When should i AVOID using it?
With any chronic or acute pain- Using it now could make it worse!!
If you experience in pinching, grabbing or dizziness
If you have Osteoporosis, Arthritis, or significant Scoliosis
History of fracture, steroid use, blood thinners,vertigo
Will it fix my back pain?
No. It may help to reduce the symptoms of your back pain temporarily, however it will not address any underlying joint dysfunction or the driving forces behind your back pain
It is however a great tool to help hold your adjustments for longer and to actively participate in your recovery. Ask your Chiropractor at your next adjustment :)
There are so many different foam rollers, which one should I use?
Our favourite foam roller for every occasion is the blue 90cm EVA foam roller. It is smooth, a little softer, and great for postural exercises (upcoming videos). You can get these at KMART, most fitness stores, or online.
From here you can go up in foam density as you are ready
Stay away from aggressive spikes!
Can I use foam rolling in addition to doing Dr Sam's exercise videos?
Yes! But always seek advice from your Chiropractor to see what is appropriate for your needs
Long Weekend Clinics + Stage 2 COVID Update + See desk exercises part 2 below
June Long Weekend Hours We are OPEN Saturday from 8am Re-Open 8am Tuesday 9th June
CLINIC SERVICES RESUME
Dr Ashley Dent re-starts Monday clinic sessions from 15th June
Dr Stephen and Dr Sam's hours continue as usual
Aki returns to the Hobart clinic on Wednesday the 10th June
Ben returns to the Hobart clinic on Monday the 22nd June
Tae continues Wednesday evenings at Kingston
Do you work from a desk? Do you get tired achy muscles?
Our feedback from patients has been that they are forgetting to have regular breaks from the desk whilst working from home. Does this sound like you?
Our solution is to suggest some low load resistance exercises for you to do at your desk.
Did you check out our last video on postural breaks exercises PART 1? Click here to see the video if you missed out.
For this exercise routine you will need a resistance band. We have them available in clinic if you haven't got one yet.
Are you experiencing any aches or pains? Give us a call, WE ARE OPEN and here to help.
Government's social distancing policy update
Maximum of 2 persons can be together outside of your own "home group".
A home group is everyone that lives in the same residence.
Home groups can attend the clinic together.
Individuals can attend the clinic.
People are advised to remain at home with exceptions for medical treatment (including Chiropractic), shopping for necessary items, exercise, and attending work where you are unable to work from home.
Social distancing is still 1.5 metres of separation
Are you getting enough movement?
With working from home, home schooling, and social distancing leading to more isolation, it is important to get moving.
Regular "movement" breaks are essential to reduce aches and pains, improve circulation, and promote cortisol and endorphin production. Here are our top 6 tips:
Take regular micro breaks of 30 seconds for every 30 minutes seated, with a 5 minute movement break every hour - e.g. do a lap around the house.
Vary your postures:
If you're on the computer (watch the video below)
If you are watching TV, try different positions- get off the couch- try a cushion on the floor or a bean bag.
Focus on stretching the neck, opening the chest, hips and ankles to lubricate the joints and promote blood flow.
Regular breaks from technology are good for our brain and our body.
Limit blue light (from screens) half an hour before bed to improve the quality of your sleep.
Getting natural light throughout the day helps set your circadian rhythms (your sleep-wake cycle).
Check out Dr Sam's must see video below for 3 easy neck and shoulder stretches