STRAIGHTEN UP 
We invite you to ‘STRAIGHTEN UP’ in aid of
The Children’s Trust, a national charity, working with children who have multiple disabilities and complex health needs, that include brain injuries and life limiting medical conditions.

The trust helps over 250 families each year, through a range of services that includes residential care and therapy, rehabilitation, hospice/palliative care, ventilatory care and education for children with profound learning disabilities at St Margarets School in Tadworth.

For more information visit their website www.thechildrenstrust.org.uk

STAIGHTEN UP is a simple three minute excercise program divided into three quick sessions -

STARS – Warm up
FLYING FRIENDS – Posture care
CORE BALANCE – To finish off each session

The program is designed to help your posture and spinal health. By promoting balance strength and flexibility in your spine, the risk of back problems now and in the future can be reduced see www.straightenupuk.org

We will be giving a free talk on Chiropractic Care and a demonstration of our 'Straighten up' program ( see article below) where attendees of the talk and their immediate relatives can also book a complimentary spinal check.

Visit or call our clinics and find out more. You can also pick a name for our gorgeous Channel Island Teddy Bears’ for our draw in support of the Children’s Trust .

We look forward to seeing you !


KEEP MOVING.. START RUNNING! - LONDON MARATHON WEEK  
Keep moving start running!

Getting more active can be addictive. Once you start off injecting more activity into your life, you can improve on those small minor things by taking up a sport or more regular exercise regime. Decide on what you want to do, consider something that will fit into your lifestyle and that will provide you with the maximum personal benefit
Many people take up running or jogging and the British Chiropractic Association has some good advice for those considering this -

Before you start
Make sure you are in good physical health. See your GP for a general check-up to make sure you are fit to take on the new exercise.
See your chiropractor for an MOT to check your bones, muscles and tendons are in the right shape to take one extra exercise. If you have any strains or niggling pains these should be treated, as they may come back to haunt you as you increase the pressure on your joints and muscles

Dress to impress
Good shoes. A good pair of running shoes is important. They don’t need to be expensive but they must fit well, be comfortable, support your foot and ankle adequately and not allow your foot to move around. It is a good idea to go to a specialist store where you can be accurately measured for the right footwear. If you have a specific problem with you foot or gait, a good sports podiatrist can advise you on insoles
The right clothes. There is no need to buy expensive clothing but you should invest in a running top rather than using cotton t-shirts or sweatshirts. This is because cotton fabric blocks the ability of your body heat to escape, so you will get hotter and hotter, it will also soak up perspiration and become damp. Technical running wear takes moisture away from your skin and allows your skin to breath. A fleece top for the colder weather is better than a sweatshirt

Set your sights
Set realistic targets, there is no point in overdoing it as this can not only be a recipe for injury but can also be demotivating
Build up slowly it will be a lot easier if you build your activity up slowly. If you are a beginner to running, start out changing between 2 minute walking and two minutes jogging. Then gradually increase the running until you can run for 20-30 minutes without stopping. Agood running pace for effective training is when you are just breathing at a level where you would hold a conversation

When you run
Before every run regardless of it’s length, warm up properly. This just means you should start running slowly or even walk briskly until you can feel yourself getting warm and loosening up. Stretching has been proven to be of limited benefit when warning up but if you feel better doing it you should start it after 5 minutes running to warm up the muscles first

Variety is the spice of life, change your routines, your distance and your pace and you will get less bored, you will also get fitter quicker.

When you can run for 30 minutes comfortably, it is time to raise the bar a little. Fartlek is Swedish and means speed play and is a great way to run. Run steadily for 10 minutes to warm up and then you throw some harder running in. For example 1 minute hard running then one minute easy and repeat this pattern 5-10 times. This hugely improves your fitness and is great shortcut to quicker results

Don’t run with a water bottle in your hand. It throws you off balance and can cause muscles problem. You do not need to carry water on runs of less than an hour as long as you are well hydrated before you run. If you do carry water, do it in a waist strap available from running shops. Drink fluids on your return and don’t drink alcohol before you are fully rehydrated.

A healthy balance diet will help you have the energy to tackle your new exercise regime

Remember the adrenaline rush you can get during a run means that some people push themselves too hard and do not listen to their body’s natural resistance and it is often afterwards that damage is revealed.

Always stop at the first sign of pain.

Generalised aches after running just means you have worked hard but localised pain is a warning. Ask you chiropractor to check it out.
You might want to consider chiropractic treatment as a way of monitoring your progress

Getting exercise and having fun is also important. Recruit your partner or a couple of friends to run together. The more you enjoy your time running or jogging the more likely you are to stick with it!



Gardening 

Gardening- Don't over do it with the trowel

As spring arrives, we rush to get those jobs done in the garden and there is a risk that gardeners may injure themselves. So to help you enjoy the fruits of your labours, here are some tips from the British Chiropractic Association.

Dress appropriately -
· Don't wear clothes that constrict your movement

Gardening is like any other exercise; you need to warm up first -
· Don't go straight into heavy garden work; start off with lighter jobs first. This will lessen the chance of muscle strain.

Don't twist again -
· If you have to use a ladder for any gardening tasks, make sure you are always facing it. rather then lean or reach, move it regularly.
· When using a ladder, always keep your shoulders, hips and knees pointing in the same direction.
· Make sure the ladder is firmly and safely planted in position and if possible have someone else standing there to keep an eye on things

Clever pruning -
· Get as close as possible to things you are pruning, avoid overstretching to reach the area you are dealing with
· Invest in some long handled secateurs to reach plants and bushes that are beyond normal reach

Take a break -
· Vary your activity, spend no more than twenty to thirty minutes on any one thing and take regular breaks

Be clever with the paving
· If laying a patio, keep the slab close to your body and bend your knees
· It is sometimes better to bend one knee rather than two, as your supporting leg gives you a position of strength.
· If using railway sleepers, two people will probably be needed


Plan ahead -
· If you are planning a trip to the local DIY store to buy heavy items such as cement or gravel, buy smaller bags, as they are easier and safer to carry
· If you do buy large or heavy items, ask an assistant at the store to help you
· Shovel the contents of large bags straight into smaller containers or wheelbarrows from the back of the car
· If you are having items delivered, have them unloaded as close to where you need them as possible to save having to move them again
· A specialist gardening trolley may be worth investing in to move these sorts of materials around.

As a nation we love our gardens so don't overdo it and stay fit and healthy enough to enjoy sitting out in your garden come the summer time. .

REMEMBER PAIN IS A WARNING SIGN - DO NOT IGNORE IT!




Back