Dr Holly Nolan DC

06/04/2026

Neck pain and headaches are usually caused by a combination of things.

It’s the build up of posture, stress, prolonged sitting, and how your neck is being loaded throughout the day.

A mistake most people do is try aggressively stretching or self-adjusting!! ❌❌

That will just create more irritation and instability!

This stretch works better and you feel it straight away.

It targets the deep intrinsic neck muscles ✅

Save this and try it later.

23/03/2026

Most desk-related stiffness isn’t because you sit… it’s because you stay in one position for too long.

When your body spends hours slightly rounded forward, the upper back loses extension, the chest tightens, and everything starts to feel stiff and restricted. Over time, that repeated position is what builds tension and discomfort.

This is something I see every day in clinic. It’s rarely one big issue, it’s the same small habit repeated over and over again.

The fix isn’t complicated. Your spine just needs regular movement in the opposite direction 🔄

These two simple resets are an easy way to break that pattern, open up the chest, and get your upper back moving again.

You don’t need more time, you just need to interrupt the position more often.

Save this for your next work day and actually use it 🫱🏽‍🫲🏼

11/02/2026

Shin splints aren’t a stretching problem...

I increased my running sessions too much a few months ago and my shins were agony!

Here’s what actually fixed it:

1️⃣ Reduced impact (running/jumping) temporarily - I personally had a few weeks off due to the severity of the boney stress injury.

2️⃣ Settled irritation & inflammation - I iced after work outs, self-release massage to muscle/fascia, gentle stretching for shins, calves and plantar fascia

3️⃣ Rebuilt ankle & knee stability - activating muscles in the lower leg eg calf and toe raises, terminal knee extensions (with band)

4️⃣ Gradually reloaded running again & got a HM PB 🏅🥳

Your bones and tendons adapt to load — but only when progression is controlled.

If your shins are flaring and you’re unsure what soreness is normal and when it’s safe to run again, I’ve created a free post-race recovery guide.

Comment RECOVERY and I’ll send it over.

25/05/2024

Another year, another birthday in Dubai 🥳💗✨

Feeling super loved & grateful this year for my friends, my family & the continued support from all my patients 🫶🏽
Can’t wait to see what this last year of my twenties has for me 🙏🏽

20/11/2023

21/06/2023

PUBLIC HEALTH ADVOCACY BY CHIROPRACTORS INCLUDES ANTI-TOBACCO COUNSELLING. The effects of smoking and to***co use impact not only the respiratory and cardiovascular systems but also the nervous and musculoskeletal systems.

Chiropractors support and promote improved neuromusculoskeletal and overall health. As primary contact health care providers, their work involves highlighting public health concerns relevant to patients and their families. This includes the harms of to***co and ni****ne use, which kills over 8 million people each year. By alerting patients of the relevant harms to health and providing them with information for how to access smoking cessation programs, chiropractors can serve as important public health advocates.

There is strong evidence to demonstrate the negative effect that smoking has on neurological and musculoskeletal concerns, including lumbar radicular pain and sciatica [1]. Further research has shown that smoking accelerated cervical disc degeneration and that those patients also presented with more severe neck-shoulder pain.

Chair of the WFC’s Public Health Committee, Dr Claire Johnson DC, PhD stated, “Our duty as chiropractors includes educating our patients about the harmful effects of smoking and to***co use. We can use the clinical encounter as an opportunity to educate patients about the negative effects of smoking on spinal health and the benefits of quitting.”

The WFC has long supported WHO anti-to***co initiatives and continues to support efforts to help people live healthier lives. WHO resources you can share with your patients include its quitting toolkit https://www.who.int/campaigns/world-no-to***co-day/2021/quitting-toolkit. The WFC’s position statement on to***co and ni****ne use can be found at www.wfc.org/posn_to***co.

References:
[1] Shiri R, Falah-Hassani K. The effect of smoking on the risk of sciatica: a meta-analysis. The American Journal of Medicine. 2016 Jan 1;129(1):64-73. https://pubmed.ncbi.nlm.nih.gov/26403480/
[2] Chen Z, Li X, Pan F, Wu D, Li H. A retrospective study: Does cigarette smoking induce cervical disc degeneration?. International Journal of Surgery. 2018 May 1;53:269-73. https://pubmed.ncbi.nlm.nih.gov/29649666/

23/05/2023

02/03/2022

𝗕𝗢𝗢𝗞 𝗡𝗢𝗪 𝗳𝗼𝗿 𝗔𝗡𝗬𝗧𝗜𝗠𝗘 𝗶𝗻 𝗠𝗔𝗥𝗖𝗛 & 𝗴𝗲𝘁 𝟮𝟬% 𝘆𝗼𝘂𝗿 𝗖𝗢𝗡𝗦𝗨𝗟𝗧 & 𝟭𝘀𝘁 𝗧𝗥𝗘𝗔𝗧𝗠𝗘𝗡𝗧! 💥⁣
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Yes you read right 🤩🥳⁣
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Call 𝟬𝟰 𝟯𝟳𝟵 𝟴𝟯𝟴𝟴 or WhatsApp 𝟬𝟱𝟲 𝟵𝟵𝟱 𝟬𝟮𝟬𝟬 to make an appointment ☎️🤳📞

09/02/2022

💥 𝗡𝗘𝗪 𝗖𝗟𝗜𝗡𝗜𝗖 𝗔𝗟𝗘𝗥𝗧 💥⁣
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You can get a consultation and/or treatment with me from tomorrow - 𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆 𝟭𝟬𝘁𝗵 𝗙𝗲𝗯𝗿𝘂𝗮𝗿𝘆 at DIFC 🤩🥳⁣
⁣
👩🏽‍⚕️𝗧𝗵𝗲 𝗖𝗢𝗡𝗦𝗨𝗟𝗧𝗔𝗧𝗜𝗢𝗡 𝗶𝗻𝗰𝗹𝘂𝗱𝗲𝘀:⁣
• 𝘵𝘢𝘬𝘪𝘯𝘨 𝘢 𝘥𝘦𝘵𝘢𝘪𝘭𝘦𝘥 𝘩𝘪𝘴𝘵𝘰𝘳𝘺 ⁣
• 𝘱𝘦𝘳𝘧𝘰𝘳𝘮𝘪𝘯𝘨 𝘢 𝘵𝘩𝘰𝘳𝘰𝘶𝘨𝘩 𝘯𝘦𝘶𝘳𝘰𝘮𝘶𝘴𝘤𝘶𝘭𝘢𝘳 𝘤𝘩𝘪𝘳𝘰𝘱𝘳𝘢𝘤𝘵𝘪𝘤 𝘦𝘹𝘢𝘮⁣
• 𝘨𝘪𝘷𝘪𝘯𝘨 𝘢 𝘥𝘪𝘢𝘨𝘯𝘰𝘴𝘪𝘴 ⁣
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✅𝗧𝗵𝗲 𝗧𝗥𝗘𝗔𝗧𝗠𝗘𝗡𝗧 𝗰𝗮𝗻 𝗶𝗻𝗰𝗹𝘂𝗱𝗲:⁣
• 𝘤𝘩𝘪𝘳𝘰𝘱𝘳𝘢𝘤𝘵𝘪𝘤 𝘴𝘱𝘪𝘯𝘢𝘭 𝘮𝘢𝘯𝘪𝘱𝘶𝘭𝘢𝘵𝘪𝘰𝘯𝘴 (𝘢𝘥𝘫𝘶𝘴𝘵𝘮𝘦𝘯𝘵𝘴)⁣
• 𝘴𝘰𝘧𝘵 𝘵𝘪𝘴𝘴𝘶𝘦 𝘵𝘩𝘦𝘳𝘢𝘱𝘺 (𝘣𝘺 𝘩𝘢𝘯𝘥 𝘰𝘳 𝘸𝘪𝘵𝘩 𝘵𝘰𝘰𝘭𝘴) ⁣
• 𝘮𝘦𝘤𝘩𝘢𝘯𝘪𝘤𝘢𝘭 𝘱𝘦𝘭𝘷𝘪𝘤 𝘣𝘭𝘰𝘤𝘬𝘪𝘯𝘨⁣
• 𝘥𝘳𝘺 𝘯𝘦𝘦𝘥𝘭𝘪𝘯𝘨 (𝘮𝘦𝘥𝘪𝘤𝘢𝘭 𝘢𝘤𝘶𝘱𝘶𝘯𝘤𝘵𝘶𝘳𝘦) ⁣
• 𝘧𝘶𝘯𝘤𝘵𝘪𝘰𝘯𝘢𝘭 𝘳𝘦𝘩𝘢𝘣𝘪𝘭𝘪𝘵𝘢𝘵𝘪𝘰𝘯 (𝘱𝘳𝘦𝘴𝘤𝘳𝘪𝘣𝘦𝘥 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴)⁣
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🙌🏽𝗖𝗢𝗡𝗗𝗜𝗧𝗜𝗢𝗡𝗦 𝗜 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝘄𝗶𝘁𝗵:⁣
• back/neck pain⁣
• other joint pain in arms or legs⁣
• disc bulges/herniation (slipped discs)⁣
• trapped nerves/referred arm & leg symptoms⁣
• headaches & migraines⁣
• sport related injuries ⁣
• scoliosis⁣
• TMJ disorders (jaw pain) ⁣
• inflammatory conditions (bursitis, tennis/golfers elbow, arthritis) ⁣
• 𝗮𝗻𝗱 𝗺𝗮𝗻𝘆 𝗺𝗮𝗻𝘆 𝗺𝗼𝗿𝗲 😇😇⁣
⁣
☎️𝗛𝗢𝗪 𝗧𝗢 𝗕𝗢𝗢𝗞🤔⁣
• Call 043798388⁣
• WhatsApp 0569950020⁣
⁣
𝘋𝘔 𝘮𝘦 𝘧𝘰𝘳 𝘮𝘰𝘳𝘦 𝘪𝘯𝘧𝘰 ❤️⁣

14/01/2022

Had some fun throwing these boys around today 💪🏽
Easyyyy work 🥶 👀

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23/09/2021

People’s reactions legit make my day 🤣🤣 ⁣
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𝘛𝘰𝘥𝘢𝘺’𝘴 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯:⁣
𝗔𝗿𝗲 𝘆𝗼𝘂 𝘀𝘂𝗳𝗳𝗲𝗿𝗶𝗻𝗴 𝗳𝗿𝗼𝗺 𝗻𝗲𝗰𝗸 𝗽𝗮𝗶𝗻/𝘀𝘁𝗶𝗳𝗳𝗻𝗲𝘀𝘀, 𝘁𝗲𝗻𝘀𝗶𝗼𝗻 𝗮𝗰𝗿𝗼𝘀𝘀 𝘁𝗵𝗲 𝘀𝗵𝗼𝘂𝗹𝗱𝗲𝗿𝘀 𝗮𝗻𝗱 𝘂𝗽𝗽𝗲𝗿 𝗯𝗮𝗰𝗸, 𝗵𝗲𝗮𝗱𝗮𝗰𝗵𝗲𝘀 𝗼𝗿 𝗷𝗮𝘄 𝗽𝗮𝗶𝗻/𝗰𝗹𝗶𝗰𝗸𝗶𝗻𝗴?…⁣
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If you said yes, do you know that by having your neck adjusted could help relieve all of the above 👀🤭⁣
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So… 𝘪𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦𝘯𝘵 𝘢𝘭𝘳𝘦𝘢𝘥𝘺, 𝘨𝘦𝘵 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝙗𝙤𝙤𝙠𝙚𝙙 𝙞𝙣 𝙛𝙤𝙧 𝙖 𝙘𝙤𝙣𝙨𝙪𝙡𝙩𝙖𝙩𝙞𝙤𝙣 𝘢𝘯𝘥 𝘧𝘪𝘯𝘥 𝘰𝘶𝘵 𝘩𝘰𝘸 𝙄 𝙘𝙖𝙣 𝙝𝙚𝙡𝙥 𝙮𝙤𝙪 ☺️😎

18/07/2021

F I R S T T I M E R 🥶🥶🥶

First time adjustment for this lovely lady.... may look like she’s in pain but she wasn’t 😅🤣