Dr Paula's Christmas Message

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4 TIPS TO AVOID END OF YEAR OVERWHELM

4 Tips to Avoid End of Year Overwhelm

https://www.youtube.com/watch?v=Obo3VN2bZ3E

https://open.spotify.com/episode/6QOIGZxop8nFbwbYKrdEsD?si=04e4503c033447fd

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November 2021

Welcome to another instalment of The Chiropractic Domains semi-regular newsletter Wellness & Wisdom.

Book Appointment

☏ Call Us

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Student Specials

For the remainder of November we have two special offers for full-time students. Use the links below to learn more.

1. 50% off an initial consultation
2. $10 off a standard consultation

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Dr Paula shared with us an easy, 1-minute stretch for students but it is an excellent stretch for all of those working in an office and sitting for many hours of the day.

Find out more

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After our October pre-sale, the Archie's arch support thongs have arrived in adult and kids sizes! we have a special offer while stocks last:

Buy one pair, get the second with $5.00 off.

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The remaining Dr Graham Massager's are just $69.00 while stocks last. We have very limited stock available, so get in quick.

Find out more

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New Product: Bath Salts

We have a new product line of bath salts with a relaxation blend and a rejuvenation blend. They're only $5.00 per packet and each packet is enough for 2 baths, so they're excellent value.

Learn More

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Christmas Closure 2021

Have you booked for December? So that you know, the clinic will be open until 12:30 on Christmas eve and reopen on Tuesday the 4th of January from 9:30am.

Book an Appointment

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New Product:

 

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Massager Clearance

 

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Archies Sale - November 2021

 

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$10 off for students

As students are preparing for exams and end of year assignments The Chiropractic Domain existing patients $10.00 off their next standard consultation. We know that study posture can lead to aches and pains, and pain is not conducive to learning and concentration, so we want to help you get on top of those aches and pains so that you can ace your study goals!

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Terms and Conditions:

• This offer is only running from October 25th 2021 - November 30th 2021
• Offer is only for full-time high-school and tertiary students
• A full-time student card must be presented for you to take advantage of this offer
• Cannot be used in conjunction with another offer
• Payment is required at time of appointment.

Book an Appointment

50% off for students

As students are preparing for exams and end of year assignments The Chiropractic Domain is offering new patients to the clinic who are full-time students 50% off their initial consultation.

We know that study posture can lead to aches and pains, and pain is not conducive to learning and concentration, so we want to help you get on top of those aches and pains so that you can ace your study goals! We know that an initial consultation can be expensive for students, so that is why we're running this offer right now.

Book an Appointment

STEP 1

YOUR HEALTH HISTORY

Dr Paula will collect your health history, and work with you to understand the factors other than being a student, contributing to your concerns.

STEP 2

THOROUGH EXAMINATION

Our thorough assessment techniques include Range of Motion testing, Orthopaedic and Neurological testing, sEMG scan, thermal scan and digital posture analysis to fully understand your condition.

STEP 3

YOUR PERSONALISED PLAN

Dr Paula will outline her recommendations with you at your second visit.

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Terms and Conditions:

• This offer is only running from October 25th 2021 - November 30th 2021
• Offer is only for full-time high-school and tertiary students
• A full-time student card must be presented for you to take advantage of this offer
• Cannot be used in conjunction with another offer
• Payment is required at time of appointment.

Book an Appointment

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1 Minute Stretch for Students

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This one minute stretch that can be done anywhere with a wall is a simple way to address a hunched over study posture. As well as the exercise that Dr Paula demonstrates in the video below, we are running two special offers through to the end of November 2022.

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We want to provide you with relevant content for all of our clinic community, so you can use the buttons below according to your preferences.

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Special Offers for Students

As mentioned in the video, we are running two special offers through to the end of November 2022 for all full-time students. Students will receive a $10.00 discount off their standard consultation between now and November 30th for all existing patients of The Chiropractic Domain. Students who have not had care with us before can get 50% off their initial consultation.

More information and terms and conditions can be viewed using the buttons below.

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We're Back!

We are grateful to have had a week to honour ourselves away and refill our energetic cups for the months ahead before Christmas at The Chiropractic Domain. The clinic will be attended again from 8am on Monday morning, so if you have been meaning to make an appointment, there is no time like right now. You can book online or give Tahlia a call on 8272 4555 to book an adjustment with me.

Please be patient with us as we catch upon voice messages, emails and SMS'; if you've reached out, we're not ignoring you and we'll be in touch by Tuesday afternoon. 

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Chiropractic Hours

Monday 8am-12pm & 3pm-6:30pm

Tuesday 3pm-6pm

Wednesday 8am-12pm & 3pm-6:30pm

Friday 9am-12pm

Book Appointment

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Archie's Pre-Order Now Open

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With the weather warming up we are pulling out our Archies ready for summer.

We love Archies because they offer great arch support, prevent back pain are really durable and they now come in kids sizes too!!!

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Once you try Archies Arch Support Thongs you will never want to take them off your feet! They are so comfortable and versatile, available in many colours to suit your personal style.

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To avoid missing out on a pair this year, we have opened our pre-order, which will close at midday on Friday October 15th 2021.

Pay half today online and pay the remaining half when you pick them up from The Chiropractic Domain.

We'll send you an SMS or email when they are available for pick-up.

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Available Sizes

Use the size guide below to determine your size
(Please note that some sizes have a more limited colour selection)

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 But what’s actually wrong with normal thongs?

The most obvious problem with typical thongs is that they are flat and offer the feet no support. This can be a problem for all foot types as we have become conditioned to wearing footwear with support, however it is a particularly a problem if you have increased pronation. When the foot rolls in so too does the lower limb/leg, causing a disruption to the body’s natural alignment which can potentially lead to injury.

One of the other biggest issues with typical thongs is that they have loose straps which results in the wearer walking with a less than optimal gait cycle. Normally when you walk your toes are supposed to bend upwards which activates the arch of the foot which then provides protection and support to the vital structures of the feet. However, most typical thongs have loose straps which means that the user ends up clawing / scrunching their toes down just to try and keep the thongs on their feet and as such the arch does not activate correctly leaving the foot vulnerable to injury.

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Pre-order OpenCountdown

Clinic Closed Oct 5-9

The clinic will be closed for the second week of the school holidays, so if you're been meaning to make an appointment for yourself or the kids, school holiday appointments will only be available this week.

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Dr Paula will be spending the second week of the school holidays with her children and continuing her recovery after her recent knee surgery. Appointments can be booked online, or by calling us on 8272 4555.

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Lisa is taking leave

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Lisa is taking some leave.

Chiropractic Assistant Lisa will be taking an indefinite leave of absence from The Chiropractic Domain after recent changes in her personal life have found her a single parent and needing to step back to support her children and herself.

Dr Paula's daughter-in-law, Tahlia will be taking on a bigger role at the clinic for the time being and some chiropractic assistants from other chiropractic clinics may step in to help too.

Lisa wishes you all well and hopes you stay well in the meantime.

We will miss Lisa greatly, and wish her well at this time. We do hope that she returns to The Chiropractic Domain team when she fells that she is able to.

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Step Up to Just One Thing

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Gardening Tips for the Chiropractic Conscious Gardener

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Gardening has been shown to be beneficial for your physical, emotional and mental wellbeing. Let's look at some gardening tips to make the most of those benefits and prevent aches and pains afterwards as much as we can.

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Warm up

Gardening can be great exercise, so warming up is essential. You can follow Dr Paula's warm up if you're not sure where to start.

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Heavy lifting tips:

Gardening does sometimes mean lifting heavy and awkward objects, so know you limits, ask for help when you need it and make sure to engage your core muscles to prevent injury.

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Ask for help

One of the benefits of gardening is that it can be social, but also a gardening tip is to ask for help. Whether it is to lift a heavy or awkward object, or to keep you company, asking for help when you need it is important for all of us.

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Avoid repetitive postures and movements

Try to vary your bodies position as often as you can. Repetitive movements can lead to strains, especially if the movement is not one your body is used to.

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Stay hydrated!

Being out the in the garden can lead to dehydration from the sun and heat, or just because sometimes you might forget to grab a drink, so keep a water bottle filled and close by while you're in the garden.

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Take regular breaks

Regular breaks can prevent fatigue that may lead to injury. Pausing for a cup of tea, to reapply sunscreen and to stretch is a great idea for every gardener.

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Use the right tools

The right tool for the job can mean the difference between a job done well and a job not completed because you hurt yourself. If you don't have the right tool for the job, borrow from a friend or head to your local hire shop.

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Just being out in the garden has so many benefits both mental and physical! Activation of the parasympathetic nervous system (the rest and restore side of your nervous system) is essential for mental, emotional and physical resilience, so we strongly advise that everyone gets out into the garden for short bursts, even if you don't have a green thumb.

That being said, if you do find yourself sore and achey after gardening, please book an appointment to adsress the pain, and discuss how we can support your gardening goals without  leaving you in pain.

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Incredible Benefits of Gardening

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Gardening has been shown to be beneficial for your physical, emotional and mental wellbeing. Let's look at some of the benefits of gardening you can enjoy from just a little time in the garden.

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1. Improve Your Mood

Gardening, and better yet, just being out in the garden has been shown to reduce stress, improve your mood and reduce the need for pain killers.

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2. Get Some Vitamin D

Vitamin D is a hormone that is essential for strong bones and muscle use by controlling calcium levels. Sunlight is the best natural source of vitamin D.

Just a few minutes (2-10) each day in the mid morning is recommended, but remember to slip, slop, slap, seek, and slide if you're going to be out in the garden for more than that, or in the height of the summer sun!

The body can only absorb a limited amount of vitamin D at a time. Spending extra time in the sun will not increase vitamin D levels - but will increase your risk of skin cancer. Overexposure to UV is never recommended, even for people who have vitamin D deficiency.

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3. Help to Manage Mental Illness

If you have mental illness, 10 minutes in the garden isn't going to cure you alone; but including it in your mental health plan may be beneficial. Both UK and Japanese studies have shown that including "green therapy" into your mental health plan improves relaxation, reduces anxiety and reduces depression.

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4. It is easy exercise!

We are always encouraging movement and exercise and looking for ways to add extra movement to our day. Getting a work-out in the garden can be as gentle or as  intense as you like. If you're up to it a big building and planting project means heavy lifting, lots of squats and lots of steps. If you're looking for a gentle workout, a gentle walk in the garden is beneficial too!

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5. Can lead to healthier food choices

Is there any better feeling that harvesting and eating your home grown herbs, fruits and vegetables? They taste better than shop bought, and though sometimes they might be uglier than their shop counterparts, but the feeling of accomplishment is amazing.

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6. Get the family together

Gardening can be social! Hang out with your family away from the TV, or if they aren't into gardening with you, community gardens are all over Adelaide and they're a great way to interact with others with similar interests.

Check out the Goody Patch in Goodwood.

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7+ Reduce stress, fear, anger and sadness, as well as reducing blood pressure, pulse rate and muscle tension

Just being out in the garden has so many benefits both mental and physical!

Activation of the parasympathetic nervous system (the rest and restore side of your nervous system) is essential for mental, emotional and physical resilience, so we strongly advise that everyone gets out into the garden for short bursts, even if you don't have a green thumb.

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References

1. Thompson R. (2018). Gardening for health: a regular dose of gardening. Clinical medicine (London, England), 18(3), 201–205. https://doi.org/10.7861/clinmedicine.18-3-201
2. Betterhealth.vic.gov.au. 2021. Vitamin D - Better Health Channel. [online] Available at: <https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-d> [Accessed 1 September 2021].
3. The Statesman. 2021. Can gardening be an effective way to fight depression? - The Statesman. [online] Available at: <https://www.thestatesman.com/lifestyle/health/can-gardening-effective-way-fight-depression-1502968258.html> [Accessed 1 September 2021].
4. Wahl, D., Villinger, K., König, L., Ziesemer, K., Schupp, H. and Renner, B., 2017. Healthy food choices are happy food choices: Evidence from a real life sample using smartphone based assessments. Scientific Reports, 7(1).
5. Greater Good. 2021. How Nature Can Make You Kinder, Happier, and More Creative. [online] Available at: <https://greatergood.berkeley.edu/article/item/how_nature_makes_you_kinder_happier_more_creative> [Accessed 1 September 2021].
6. Soga, M., Gaston, K. and Yamaura, Y., 2017. Gardening is beneficial for health: A meta-analysis. Preventive Medicine Reports, 5, pp.92-99.

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September 2021

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Just One Thing

It has been a really challenging time for many of us since the beginning on 2020, so instead of springing into spring full force as we often would, we're asking everyone to instead step up to just one thing and in the short video today we look at what that might mean for you.

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The incredible benfeits of gardening

some of the benefits of gardening you can enjoy physically, mentally and emotionally from just a little time in the garden....

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Gardening Tips

Gardening has been shown to be beneficial for your physical, emotional and mental wellbeing. Let's look at some gardening tips to make the most of those benefits and prevent aches and pains afterwards as much as we can.

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Lockdown Lifting!

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We are extremely happy to be back for everyone from 8 am on Wednesday morning as lockdown is lifting tonight!

Please remember to bring a mask, to check-in and to maintain at least 1.5 metres from other patients while you're in the practice.

You can call 8272 4555 from 8 am on Wednesday or book an appointment online at any time.

We look forward to seeing you all very soon, and with some more good work by our community, we'll be mask-free and seeing smiles again soon!

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Keep moving in lockdown!

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Keep moving in lockdown!

Dr Paula has recorded a fun and easy workout for the whole family to enjoy together so that we can all keep moving in lockdown.

Watch the video, follow the steps along with the suggested playlist, and have some fun!

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The Workout Steps

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The Warm up

Side stretches and standing twists

Suggested song: I'm on my way

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Cardio

Marching and Side Steps

Suggested song: I'm on my way

The Nutbush

Suggested song: Nutbush City Limits

Mountain Climbers

Suggested song: Ain't No Mountain High Enough

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Arms, Legs, Core Combo

Skate steps

Suggested song: Sk8er Boi

Skier swing

Suggested song: Swing

Push ups with chair
Triceps dips
Hip bridge lift

Suggested song: Push It

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The Slow Down

Wide stance side lunge
Wide stance Hamstring stretch

Suggested song: Kung Fu Fighting

Quads stretch chair hold
Double calf stretches

Suggested song: Easy

Shoulder and. Tricep stretch
Pec , shoulder rolls and angel stretch

Suggested song: Superman - it’s not easy 

Child pose elongation
McKenzie’s extension

Suggested song: Orinico Flow - Sail Away

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We hope you get some enjoyment out of this workout and keep the whole family moving in lockdown!

In case you missed our announcement, we will be adjusting during lockdown for those in pain, please visit the blog for full details.

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