Recently ITC attended a Stress and Meditation Workshop at Chiropractic Central. I have to say I was really impressed. In ITC’s previous life as a lawyer/corporate person I have sat through many workshops/seminars. I always say to myself, If I learn one thing I will be happy. I am pleased to say I took away many good ideas. Dr Sarah MacNeil is a really entertaining and knowledgable presenter. Chiropractic Central is a family wellness centre providing evidence-based, holistic care for your mind, body and spirit. They specialise in wellness modalities including corrective chiropractic, core strength, spinal hygiene exercise, wellness nutrition and emotional intelligence.
Avoiding Stress is a multi pronged approached, three speakers talked about the different stress impactors. ITC asked Dr Sarah MacNeil from Chiropractic Central to provide us with all the information she gave out at the workshop, and she has very kindly provided the notes for everyone.
Dr. Sarah MacNeil (Chiropractor) – The Stress Response
Every day more and more Australians experience disabling low back pain, neck pain and headaches, limiting their ability to work and engage in an active healthy life and this adds stress to your life. One explanation for this is the negative impact an increasingly sedentary lifestyle has on postural fitness. Dr Sarah said “Think about all the hours you spend each day sitting at work or school, commuting, on your computer or other mobile device and watching television. Poor posture increases pressure on your spine which can cause lower back pain, neck pain, headaches and fatigue.”
So here are some tips to help you get through the day.
Six sizzling morning minutes senses revitalisation
- Start with two feet on the floor, seated position on the side of your bed. Ear mash & pulling-cup your ears in your hands and rub vigorously clockwise and anti clockwise, pull at the ear lobes and surrounding cartilage to stimulate your immune system.
- Wrist rolling warm up-clasp hands together and roll them backward & forwards.
- Immune revitaliser with breathing-place your fingers in the webbing of your opposite hand and with firm, fast strokes pull up your fingers to the elbow, breathing deliberately on each stroke.
- Hand clap energiser, healing to others and to my heart – clap hands together and rub vigorously until arms feel fatigued and hands are hot-expand to feel energy generated, place hands over heart (tell yourself you rock or say I love you!) & then send energy out to the world using hands and visualisation.
- Deep breathing-take 5-6 deep breaths as if you were smelling a rose, breathe from your stomach and inhale deeply through the nose and exhale through the mouth.
- Tongue wakening-drop your head backwards and poke out your tongue saying ahhhhhhhh to the sky.
- Running feet-in a seated position, run your feet raising the levels of your knees as you increase intensity.
- Hum-breathe in deep and on the exhale hum.
Shona MacFayden – Remedial Massage Therapist
A massage really is one of those things that makes you feel good. Here are some tips and tricks you can do at home.
Self Massage Techniques
Close your eyes. Place your thumbs under your eyebrows starting at the inside corner of each eye socket. Press and gently move the thumbs in tiny circles, working slowly towards the outsides of your eyebrows and continuing this movement all around your eyes, ending back at the bridge of your nose.
Repeat this several times, spending a little extra time at the indentation of the inner eye socket, where the bridge of the nose meets the ridge of the eyebrows – an especially tender point on many people.
Stretch your hands and fingers out. Rub each finger from the base to the tip, gently pulling and twisting each finger as you go. Next, rest your left hand, palm upward, on your lap. Squeeze the fleshy part of your palm between your right thumb and index finger, moving from your wrist to the base of your thumb. Now squeeze that web between your left index finger and thumb several times, looking for any tender points. Then rub the entire palm with your right thumb, applying firm pressure and using gliding strokes from the wrist to the base of each finger. Repeat this process on your right hand.
While you are sitting there at the computer, mold your hand over your shoulders. Exhale, letting your head drop back as you slowly squeeze your fingers towards your palms, gliding up the muscles of your back and shoulders towards your neck.Now, rest your elbows on your desk, allowing your head to drop forward slightly. Massage your neck from your shoulders to the base of your skull using your fingertips to make small deep circles into the muscles on either side of your spine. Place both hands on the back of your head, interlacing the fingers. Drop your head forward and allow the weight of your elbows to pull your head gently down, stretching the muscles of your neck and those that run down your back.
Stand up and put your hands on your waist, with your thumbs behind you and fingers facing forward. Gently press your thumbs into the muscles at either side of the spine — but be careful not to press on the spine itself. Keep your thumbs pressed in while you move in a very tiny motion — up, down, and around in a tiny circle. Spend extra time where you find a tender point – making sure not to cause pain. Move your thumbs gradually, an inch at a time, up either side of the spine as far as your hands can comfortably reach. Then gradually move back down your back and press on the bony surface of the sacrum.
At the workshop we sat sipping stress relieving liquorice tea and found out about the the role of nutrition in stress and which foods can increase stress.
If you would like to read a very detailed Stress Management Strategy put together by Chiropractic Central, you can download the strategy document here – Stress management strategy
Spinal Health Week 25 – 31 May 2015
This week is Spinal Health Week and this year Chiropractic Central Lane Cove are encouraging you to ‘Get Your Happy Back’ by offering spinal checks for a $10 donation to the Australian Spinal Research Foundation. For a $10 donation to the Australian Spinal Research Foundation, Dr Sarah MacNeil at Chiropractic Central will conduct a full spinal screening.
A full spinal screening includes:
· Full Health History
· Full Posture Check
· X-Rays as clinically indicated
· Bi-Lateral weight and analysis
· Report of findings and recommendations
Lower back pain is a growing problem and now ranks second in Australasia and seventh in the world according to the World Health Organisation’s latest Global Burden of Disease study. If you suffer from back pain, neck pain or headaches or if poor postural fitness is impacting on your ability to live life to the fullest, visit Chiropractic Central and Get Your Happy Back. According to Dr Sarah helping patients make positive changes with respect to nutrition, exercise and wellness is also fundamental to maintaining normal spinal function. Adopting healthy habits today, such as improving postural fitness, can significantly reduce the risk of injury or pain in later years, positively impacting on our self-esteem, social relationships and mental health. Get Your Happy Back. Make an appointment at Chiropractic Central for your spinal screen on 9418 9031 and discover what steps Australians can take to improve their health and wellbeing.
Address: Suite D 161 Burns Bay Road Lane Cove
Phone: 9418 9031
Email: [email protected]
This is NOT a sponsored blog. ITC originally wrote a sponsored blog about the workshop but I was so impressed ITC wanted to write a follow up.