Spinal Solution

Spinal Solution Spinal Solution Family Chiropractors
Remedial and Sports Massage
Exercise Physiology

30/04/2026

5 piriformis stretches, 5 positions — because one size never fits all hips.
1. Seated in a chair — great for desk breaks, stiff hips, or post-injury.
2. Seated on the ground — deeper glute stretch. Skip if your lower back protests.
3.Standing figure-4 — ideal mid-walk or when the floor isn’t an option.
4. Supine — gentlest of the five. Best for knee stiffness or limited hip mobility.
5. Pigeon — deepest opener. Tight hips? Put a block under the front hip for support.
Notes for long-term flexibility:
• Take the stretch to end range (when you feel it can’t go further).
• Hold until the sensation eases.
• Increase the stretch until a new end range (yes — be patient, it will increase).
• Repeat once more.
Different bodies, different days. Pick what your hips need today.
Which one’s your favourite? Save for later.

14/04/2026

If getting up off the floor feels impossible right now, start here.
The one-leg sit-to-stand from a chair is one of the best functional strength exercises you can do, and most people have no idea it exists.
Here’s why it matters:
Strong knees & quads, single leg loading builds real strength through the full range of motion
Glute activation & stabilisation, your hip has to work hard to keep you controlled and upright
Balance & coordination, trains your body to move with control, not momentum
Not quite strong or balanced enough yet? Try the tiptoe variation shown, one foot flat, the other resting lightly on its toes. It gives you just enough support to find the movement without relying on it.
Progress looks like:
Tiptoe assist, full one-leg, eventually floor.
Save this for later and share with someone who needs it.

Your nervous system is running the show. What you feed it and how you move it matters more than most people realise.Two ...
08/04/2026

Your nervous system is running the show. What you feed it and how you move it matters more than most people realise.

Two of the most powerful tools for our mental and physical health are already in our hands — what we eat and how we move.

No prescription needed. No fancy programme. Just consistent, intentional choices that add up over time.

That’s what we’re here to help you with. Follow us for practical guidance that actually fits your life.

31/03/2026

Our second day at the AIDA National Pool Freediving Competition in Sydney, supporting athletes with preparation and recovery. A big day of performances, with many reaching new personal bests and some setting new records. A privilege to be part of that environment.

28/03/2026

A full 3.5 hours poolside today, supporting freedivers with recalibration, cold laser and recovery.

This work is about more than just muscles and mobility. It is also about helping the nervous system regulate well, so the body can recover, adapt and move with more ease and control.

Because in freediving, performance is not only about what the body can do. It is also about how well it communicates under load.

11/03/2026

Your low back shouldn’t be doing all the work in your golf swing.

A better turn usually comes from better movement through the ribs, thoracic spine and hips, with enough control through the trunk to keep the low back from being overworked.

This is a simple mobility flow I’d use before golf to help:
* open up thoracic and rib movement
* improve rotation where you actually want it
* create a bit more stability through the lower back and pelvis

Not about forcing range.
Not about going harder.

Just getting the right areas moving so the swing feels smoother and your back isn’t left taking the load.

Golfer or not, do you feel tight through your ribs and upper back — or is it always your low back that complains first?

27/02/2026

At Spinal Solution, we do more than just spines.

We look at the bigger picture and tailor care to the individual, which may include supportive therapies like dry needling and cold laser therapy when appropriate.

These treatments may be used to help manage chronic pain conditions, calm irritated tissues, and improve comfort and function.

If persistent pain has been wearing you down, feel free to get in touch.

pain

19/02/2026

Can you get down to the floor… and stand back up… without using your hands?

This is the Sitting–Rising Test (SRT). In a study published in the European Journal of Preventive Cardiology (de Brito et al.), higher scores on this simple test were linked with better long-term health outcomes. It’s a quick snapshot of mobility, strength, balance, and control.

How to score it (quick version):
Start at 10.
Minus 1 point each time you use a hand / forearm / legs uncrossed for support.
(Please do it safely: non-slip surface, and have a wall or chair nearby.)

Your turn: comment AGE / SCORE (example: 47 / 8).
If it wasn’t a 10, tell me what limited you: hips, ankles, balance, or strength?

One hard hour can’t outwork 10+ hours of sitting. Movement bites across the day win.3-5 minutes. Repeat daily.Save this ...
16/02/2026

One hard hour can’t outwork 10+ hours of sitting.

Movement bites across the day win.
3-5 minutes. Repeat daily.

Save this as your daily reminder, send it to someone who says they “have no time” and comment “DONE” when you complete your first moment bite today.

28/01/2026

Brain Balance is a Brain Skill.

One minute. Socks and shoes. Standing up. One foot off the ground.

This isn’t a party trick. It’s core and hip stability, ankle control and coordination. The stuff that helps you keep steady as you age. Balance and functional training is one of the most effective ways to reduce falls.

And the brain part: balance is run by your nervous system (your brain is constantly processing vision + inner ear + joint position to keep you upright). Regular movement is also linked with lower dementia risk, and newer research shows better balance/strength measures are associated with a lower likelihood of developing dementia.

Try it for 14 days. Make it an every day habit (like brushing your teeth). Test both sides.

Save this and check in with me



Address

Crows Nest, NSW
2065

Opening Hours

Monday 10am - 7pm
Tuesday 10am - 6pm
Wednesday 8am - 6pm
Thursday 10am - 7pm
Friday 8am - 1pm
Saturday 9am - 12pm

Telephone

+61293485008

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