Spinal Solution

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?

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

26/01/2026

At times like holidays, our routine often changes. How we move, how much we sit, what and when we eat. These things can contribute to pain and stiffness- even when you “haven’t done anything”, or “I just bent over to put my socks on”.

What you’ll find we all always ask is: “What’s been different?” The answer: change of routine.

Our body loves consistency. Move regularly and frequently. Small movements matter.

Can you relate?

21/01/2026

The barista got that right! 😄

07/01/2026

Keep it simple. The holidays don’t have to knock you off track from your health goals. A little daily movement, a little daily mindfulness. That’s all it takes.

19/12/2025

Only two days left to schedule your final appointment for the year. Wishing you a wonderful and safe holiday season with loved ones.

11/12/2025

Weight gain and inflammation doesn’t just affect your bloodwork, it shapes how your joints feel, how you move, and how you age. The good news? Small, consistent changes can shift your body back towards strength, mobility and long-term resilience.

If you’re noticing more stiffness, slower recovery or increasing joint pain, now is the time to take action.
Book an assessment and start moving toward a stronger, healthier future.

14/10/2025