Activate Chiropractic

05/05/2020

💪 McKenzie Back Extensions 🧠
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McKenzie Back Extensions are a well researched and great exercise for those recovering from a posterior disc bulge. The repeated low back (lumbar spine) extension aids to help "centralize" the posterior disc bulge by pumping and stretching the disc material back into the disc space.
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Perform 10 reps of this exercise 1-2 times a day. For each repetition, pause at the top of the movement and hold for 2 seconfs before lowering yourself back down to the ground.
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You may experience some discomfort the first few times you perform the exercise but you should feel some relief afterwards, if symptoms worsen then cease performing the exercise and visit a health professional in your local area for assessment.
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You may also start to notice that the symptoms decrease in the legs and lower back and begin to only be felt in a specific spot in your lumbar spine - this is a good thing known as localisation! It means that your disc bulge is recovering!
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06/03/2020

https://youtu.be/I1Mjk80VUJU

Our first video is now up! Check out this 8-minute home ab workout (HIIT) that you can follow yourself without any equipment!

Workout:
HIIT - 45 seconds on, 15 seconds off. This mean for 45 seconds do as many reps as you can and then take a 15 second rest before moving onto the next exercise.

1. Crunches
2. Leg Raises
3. Heel Taps
4. Wipers
5. Plank
6. V-Ups
7. Cross-body Climbers
8. Hollow Hold

8-Minute HIIT Home Ab Workout! Train your core strength and develop six-pack abs (or 4 or 8 depending on your genetics!) by following this quick abdominal ro...

06/03/2020

"We are all failures - at least the best of us are." J.M. Barrie.

The comfort zone is easy, it's consistent, reliable and most of all it's known. That's why we like it and why we don't like to leave it. But to develop ourselves further (in any aspect of life) and reach our goals, hopes and dreams, we need to sometimes step out of this zone and become uncomfortable. It's in these moments that we are pushed and challenged, and where we also learn more about ourselves. There is nothing wrong with failure, if we've never failed then have we ever really tried?

Whatever your circumstances or aspirations are, push yourself to your maximum potential and ditch your comfort zone!

01/03/2020

The plank and the side-plank. Two great home core exercises that don't require any equipment.

We've already talked about how good the standard plank is for developing your core and in particular your transverse abdominis muscle (which has co-contraction with your spinal intrinsic muscles too!), but the side plank is a great variation that targets your oblique muscles. The obliques are important core muscles that are involved mainly with rotation, when we twist and turn.

For more information on what muscles make up the core head to our website and check out our blog!