Dr Sean Laurie

I made this short video to outline a quick and efficient exercise to mobilise and open up the shoulder capsule using a resistance band to facilitate the stretch at the gleno-humeral joint.
This exercise is incredibly useful in improving general range-of-motion of the shoulder joint, as well as being a regular go-to exercise in opening up the shoulder prior to exercise.
As always, if you are unsure if this exercise is right for you it's best to consult your chiropractor, osteo, physio or other physician before adding this to your routine.
This can help immensely with rounded shoulders, poor posture, shoulder pain, shoulder bursitis, shoulder-related neck pain and headaches, upper back pain, impingement of the shoulder and shoulder muscle pain.

If you'd like to learn more about your body or how chiropractic can help you, head to www.theperthchiro.com.au

4 Quick Tips for Managing Neck Pain!

1. Drink Water!
- If you're dehydrated, your tissues are too! Good levels of hydration do a lot for our perception of pain and tension. Dehydration is also a leading cause of headaches!

2. Heat or Ice?
- If your pain has been brought on by an injury and is really sensitive use Ice/Cold packs to reduce that pain. If your issue is to do with muscular pain or tightness, Heat is going to be your friend!

3. Regular Pain-Free Movement.
- Staying really still or pushing yourself through pain are both great ways to make recovery take longer. Instead, regularly move your neck within a pain-free or not-too-aggravating range of motion to accelerate your healing process.

4. Regular Rest Intervals
- Although we want to move regularly, we also have to try and unload the structure in the neck that is not working well and causing the pain. Lying down or resting your head on a chair/couch/cushion is advised in order to allow your muscles to relax.

Please remember, this is only a quick online educational guide and not medical advice. If your neck pain or headache is persistent, please go and see your health care physician and get a thorough assessment!

The Brugger Relief position is a great exercise that your chiropractor may recommend if you have poor posture or suffer from neck pain and/or headaches.

Even if you don't currently have any painful symptoms this exercise is excellent for reducing the tension placed on the spine in sustained sitting positions, or reversing the position of the neck if you've been on the couch/lying in bed reading or using your phone with your chin close to your chest.

This means that if you work at a computer all day or you drive a lot that you would get immense benefit from adding this exercise to your daily routine and reducing the load on the ligaments, tendons, muscles and joints of your neck and upper back.

Day 3 of Perth Lockdown!
As promised, here are my 3 CRUCIAL things to look at and change about your home work-station to ensure you're still showing your body some love whilst working from home!

Have a look at your own work-station and feel free to ask me any questions you might have about setting up ergonomically 🙂.

TOP 3 TIPS FOR A HEALTHY LOCKDOWN

This video runs through 3 key aspects of your day to remember when staying at home all day to ensure you're doing the right thing for your body.

Putting it simply:
1. Don't just reach for the coffee first!
2. Move your body, the less you move the more you continue to load the same structures over and over over....
3. Set up your work space properly! if you're working from home this is vital in protecting your spine and postural muscle from poor positioning and repetitive strain injuries.

IF YOU'RE OVER 30 MAKE TIME TO LISTEN TO THIS!

The incredibly knowledgeable Jess from Paradigm Shift Nutrition drops some CRUCIAL info about how you can start looking into how your hormones work and how your diet/lifestyle might be holding you back from feeling your best.
Do yourself a favour and listen till the end, there is stuff for women AND men in here - and it's absolute gold.

PAIN IN THE BUM!
This is a simple yet powerful stretching exercise that targets your gluteal muscles in your buttocks. This can be incredibly useful for anyone experiencing tightness or pain in the pelvis, hips or lower back.

If you are experiencing ongoing or severe pain in these regions it might be time to get checked by your chiropractor of healthcare professional!

*Apologies about the slow start, I think I was overdue for a coffee when I recorded this one 😆

This is an incredibly useful stretch for the groin (the short Adductor muscles) for use at home when improving the health of your hips!

Have a go at home and feel free to tag a friend who isn't as mobile as they should be!

If you find yourself feeling stiff before you start your workday, before you go for a run or you want to warm up properly before you hit the gym then check out this exercise.

This video showcases an incredibly useful exercise that the research shows will help warm up/stretch and prepare the discs of your lower back!

Known as the Cat-Camel exercise, I recommend this exercise to anyone of my chiropractic patients who experience stiffness, who want to be well prepared for their exercise or anyone who is looking to increase their lower back mobility.

Try it out when you decide to show your spine some love and let me know how you go, or tag someone you think might find it useful in the comments!