Spinal Solution

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

Dr An still gets excited by spines, even non-human ones on holiday. This is a whale vertebrae and rib.
23/06/2026

Dr An still gets excited by spines, even non-human ones on holiday. This is a whale vertebrae and rib.

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.

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

Website

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