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Scoliosis Yoga Class

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Scoliosis Yoga Class

Complete City Health offers specialised scoliosis exercise classes which, when combined with Spinal Decompression Therapy, offers greater long term success rates. Our scoliosis classes are individually tailored to each patients curve, providing a systematic approach to muscular stability around the spine.

Before commencing our scoliosis classes, a complete examination including orthopaedic, biomechanical and radiological exams is carried out to determine the type, nature and direction of the individuals curve. From this we then prescribe a program of exercises that are best suited to the individual and their type of spinal curve. This is essential when appropriately exercising the scoliotic spine as some exercises may have a detrimental effect on the spine and can sometimes worsen or aggravate the condition.

Our classes are under the supervision of highly educated health professionals with specialised training in scoliosis management. We maintain limited class sizes with a maximum number of 10 participants to allow for personal attention from the instructor. Space is allocated for the guardian of minors or for those with limited mobility.

Should you have any questions regarding scoliosis classes please call (02) 9299 1661 or email frontdesk@completecityhealth.com.au.


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How Important is My Sleeping Position? 

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How Important is My Sleeping Position? 

 

You literally sleep nearly a third of your life, so the position you sleep in will directly affect how you feel when you wake up and your physical health. Sleeping positions can affect your general posture and alignment as you expose your body and spine to different twisted or bending positions for a prolonged time, leading to tightness and stiffness when you wake up. 

Many people suffer from headaches, neck and back pain, shoulder and hip problems all from poor sleeping habits and positions. Sleeping on your stomach affects your neck and puts it in a compromising, unnatural position for hours leading to neck pain and headaches. The twisting that also occurs through the rest of your spine leads to back pain. Sleeping on your side, even though probably the second best position to sleep in, can cause shoulder and hip problems. 

The best way to train yourself to sleep is on your back with a nice comfortable pillow. Sleeping on your back means your body is in a natural anatomical position and does not have increased strains or tension on any part of the body. It does however take a lot of will power and effort over time to train yourself to sleep on your back, especially if that is not what you are used to. 

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Stop text neck.

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Stop text neck.

Repeated use of our digital devices can cause pain and degenerative changes to the neck and
upper back. When forces are applied when the neck is in flexion (when you look down at
your phone) discs, ligaments, nerves and muscles are under undue pressure and can cause
subluxation (misalignment of a joint) which in time will create decay (osteoarthritis) in the
neck.
I advise all my clients to make sure they limit use of their smart phone and never use it on
transport which can cause further damage due to the stop/start nature of transport, and
have whiplash-like effects.
Tips for better use:
1. Limit your use of the smart phone or tablet
2. Hold it at eye level
3. Don’t type long emails, if you can use voice recorder instead
4. Get rid of games that keep you on your phone for hours without realizing it.
5. Get checked by a chiropractor, if already misaligned more damage can occur even
with minimal use of the phone.

These stretches can be done daily to help relieve the overused neck muscles.

 

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Shockwave Therapy

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Shockwave Therapy

Shockwave therapy is an effective treatment modality for a range of musculoskeletal and
inflammatory conditions. Shockwave therapy has been shown to reduce recovery times from injuries such as plantar fasciitis (heel pain), achilles tendonitis and medial tibial stress syndrome (shin splints). Research has also shown shockwave therapy to reduce DOMS (that sore, aching stiffness you feel the day after working really hard in the gym!) allowing athletes and those who engage in high intensity exercise to recover quickly and thereby allowing them to consistently exercise at full physical capacity. Shockwave can also help loosen tight muscles (such as your calves and hamstrings) which will further reduce the chance of injury when exercising

So how does it all work?
Shockwave therapy works by using soundwaves to activate the bodies immune system allowing the removal of waste products that build up in the muscles and encourage blood flow to painful or compromised areas.

Now available at our clinic.

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Footwear, how do I find the right shoe for me?

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Footwear, how do I find the right shoe for me?

With thousands of different brands and even more different models, how does one find the
correct shoe for them? When looking for footwear there are a couple of useful tips you can
adopt to help find that perfect shoe. With dress shoes, it’s a little easier than sport shoes as
we are not putting the same force through the shoe as we would when exercising. However,
our feet are important and we need to keep them in good shape for the rest of our lives.
Tips:
1. Remove the inner lining of the shoe and place it on the floor. Now stand on it and
you should still be able to see the border of the shoe lining underneath your foot. If
your foot is hanging over the edge of the lining that will lead to an area of irritation
that could cause callus, corns and much more.
2. A firm sole that bends at the ball of the foot is ideal! Chuck out those flimsy ballet
flats.
3. A firm heel counter that bends no more than 45 degrees will help keep your heel
nice and stable.
4. Laces, straps or buckles will help keep that foot secure in the shoe and will help
avoid your toe muscles over working to try and avoid your foot slipping out of the
shoe.

My favourite Female dress shoe brands:
Bared - www.bared.com.au   

Ziera Shoes - www.zierashoes.com 

Ecco - https://au.shop.ecco.com/

My favourite Male dress shoe brands:
RM Williams - www.rmwilliams.com.au/

Bared - www.bared.com.au

Hushpuppies - https://www.hushpuppies.com.au/

With sport shoes, it is a completely different story. Sports shoes come in 4 major support
categories: Neutral, Cushioning, Mild Stability, Moderate Stability.
To know which support category you are, you will need to have an assessment by a
Podiatrist. I can’t emphasise enough how much of a difference the right shoe can make.
If you have never found that perfect set of shoes, or you are currently suffering from foot
pain, please book in for a footwear assessment with a Podiatrist to find the right shoe for you.

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Types of Stress

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Types of Stress

Everyone relates to stress and knows how debilitating it can be. Stress in small amounts is good for us, although high levels of chronic stress are known to be the leading cause for many conditions and diseases.

There are 3 types of stress:

  1. Emotional stress caused by worry from work, money, relationships and many other like factors.
  2. Physical stress from posture, certain prolonged habits like sitting, repetitive strains and others.
  3. Bio-chemical stress caused by dietary intake, medication or drug abuse and hormonal imbalances.

In order to stay healthy and keep the body in homeostasis or equilibrium we need to manage the stress placed on us. Best way to do this is develop healthy habitual routines for every day to reduce all three types of stress.

Emotional exercises: 5 minutes of daily meditation, silence or self-affirmations. There are plenty of helpful Meditation Apps out there, free to download.

Diaphragmatic Breathing will also help relieve tension and increase oxygen to the body.Perform this by: Place one hand on your side of ribs and the other on your tummy, take a deep breath thin through the nose and expand ribs laterally and tummy outwards, exhale and relax. Repeat 20 times.

Physical stress: daily postural exercises like shoulder retraction and neck extensions 3-5 times a day. See below stretches

Bio-chemical stress: Smoothies and salads daily are a great, quick and yummy way to increase fruit and vegetable intake, and with them your required vitamins, minerals and antioxidants, which decrease inflammation and decrease the stress hormones.

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Spinal health week

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Spinal health week

May is Spinal Health month and this is when Chiropractors at Complete City Health come together and focus on educating the public about the importance of good Spinal health.


Many of us do not seek help until we have pain or injury, however seeking advice from a Chiropractor for preventative care can prevent many months of pain and treatments.
The spine plays a vital role in our health and wellbeing and according to the recently published Global Burden of Disease study, musculoskeletal conditions have the fourth greatest impact on the health of the world's population.
But how do you know if there is some concern that needs to be addressed and looked at by a
Chiropractor? Well, spinal health problems manifest as headaches, poor posture, neck pain, lower back pain, hip pain and more. So having any of these issues can be a cause for concern.
The increase in spinal health problems can be attributed to sedentary lifestyles, increase use of digital devices and lack of activity at work.


So this May, book your Free Check up with one of our Chiropractors now and prevent spinal issues from occurring.

Phone: 0292991661

Email: frontdesk@completecityhealth.com.au

 

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Heel Spurs? Heel Pain? Plantar Fasciitis?

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Heel Spurs? Heel Pain? Plantar Fasciitis?

A study conducted in Australia showed that 66 percent of people included in the study suffered from foot pain. One of the most common areas of the foot to suffer pain is the heel.  I am sure that you are familiar with the term Plantar Fasciitis? Most of us have all had a friend, family member or colleague suffer from this condition.

Heel spurs are rarely the causes of heel pain but allow Podiatrists to understand a little bit more about how your foot functions. When something pulls on bone, the bone will grow. This is exactly what is happening in the case of a heel spur. This new growth of bone rarely causes pain but we can see that there abnormal forces going through your feet!

 

Where does the name come from?

The plantar fascia is a thickened band of connective tissue that runs along the bottom of the foot, starting at the heel bone and heading towards the toes. When we see Itis after a word it means inflammation. So Plantar Fasciitis means inflammation of the Plantar Fascia.

 

Why causes Plantar Fasciitis?

Research has found numerous causes of Plantar Fasciitis such as:

-          Poor biomechanics ( rolling in excessively, High arches, Low arches etc.)

-          Poor Footwear

-          Changes in weight

-          Changes in exercise intensity

-          Changes in exercises regularity

-          Tight Calf muscles

 

How do we treat Plantar Fasciitis?

 

The key for treating plantar fasciitis is determining the cause and fixing the root problem. This is why you can hear varying stories from friends/family/colleagues about their Plantar Fasciitis treatment.  Everyone’s treatment plan can be significantly different. The key is early treatment! Plantar Fasciitis becomes more difficult to treat the longer you have the condition. The good news is that with our individually tailored treatment plans you will be seeing significant results quite quickly.

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Is Your Digestive Health Affecting Your Mood?

I see more and more people presenting in clinic with a combination of digestive complaints such as bloating, constipation or diarrhoea coupled with feelings of stress, anxiety or feeling flat - does this sound familiar? BY KRISTEN SOPER, CLINICAL NUTRITIONIST.

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