https://www.sydneyspine.com.au/adam-logan

Adam Logan DC, 23 Dalley Avenue, Pagewood (2025)

08/07/2025

🌀 What Actually Happens During a Chiropractic Adjustment? 🌀

💡 What Is a Chiropractic Adjustment?
A chiropractic adjustment—aka spinal manipulative therapy (SMT)—is a targeted, controlled force applied to a joint (usually in the spine) to improve motion, reduce pain, and restore function.
It’s like a gentle reset for your spine and nervous system. 🧠✨

🗯️ So What’s the Cracking Sound?
That satisfying pop isn’t bones breaking—it's gas! 💨�Tiny bubbles of oxygen, nitrogen, and CO₂ build up in your joints. When the joint is gapped slightly during the adjustment, the pressure change releases those gas bubbles—pop!

📚 What Does the Science Say?
Recent research supports the benefits of spinal manipulation, especially for:�✔️ Low back pain�✔️ Neck pain�✔️ Headaches (especially tension-type and cervicogenic)�✔️ Improved joint function & range of motion
🔬 According to a 2023 systematic review in the BMJ and guidelines by the American College of Physicians:�Spinal manipulative therapy is as effective (or better!) than medications and exercise for certain musculoskeletal conditions, especially when combined with movement rehab.
✅ It’s safe�✅ It’s evidence-informed�✅ And yes… that crack does feel kinda great 😉

👐 Ready to get things moving again? Book in with the team at Sydney Spine and Sports Clinic and feel the difference!

01/07/2025

STORMED IN? STAY STRONG INDOORS! 🏋️‍♂️✨�With wild weather rolling into Sydney, it’s time to bring the movement indoors! Don’t let the storm stop your flow—here are our Top 5 Tips to Stay Active Inside 🏡💪

👟 1. Couch Squats for the Win�Got a couch? You’ve got a gym! Try 3 sets of 15 couch squats to keep those glutes and quads firing. Try holding onto any rouge children to make it even more challenging. ✅

📱 2. 5-Minute Mobility Breaks�Set a timer every hour for a quick stretch: neck rolls, thoracic twists, cat-cow and hip openers. Keep your joints happy and your spine even happier. Your future self says thanks. 🌀🧘‍♀️

💻 3. Deskercise During Zoom Calls�No one has to know! Try seated marches, calf raises or shoulder blade squeezes. Every little bit counts, especially when screen time spikes. 💻🚶‍♀️

🧺 4. Turn Chores Into Cardio�Vacuum lunges, laundry squats and dishwashing heel raises—get creative! Turn your storm-cleanup into a sneaky workout. 🌪️🧼

🏃‍♂️ 5. Try Our 10-Min Storm Circuit�✔️ 20 air squats�✔️ 15 push-ups (knees or toes!)�✔️ 20 mountain climbers�✔️ 30s plank�Repeat x3 rounds. No gear needed—just good vibes and a towel to mop up the sweat 💦

Remember: movement is medicine—especially when the weather’s wild. If you need help with your form or are dealing with any aches, we’re just a message away! 📩
Stay safe, stay dry, stay moving!💙🌀

24/06/2025

🏃‍♂️🏋️‍♀️🧘‍♀️ Unlock Your Performance Potential with Chiropractic Care!
At Sydney Spine and Sport Clinic, we don’t just help people recover—we help them perform. Whether you're a weekend jogger, competitive CrossFitter, or dedicated yogi, chiropractic care can help you move better, feel stronger, and perform at your peak. Here's how:

💓 Cardiovascular Performance (e.g., Running):�Spinal manipulative therapy (SMT) and soft tissue work can improve joint mobility, reduce muscle tension, and correct movement asymmetries—all of which can lead to improved stride efficiency, reduced risk of overuse injuries, and better oxygen uptake (Gyer et al., 2019; Christiansen et al., 2018).

🏋️ Strength Training (e.g., Weightlifting, CrossFit, Strongman):�Chiropractic care enhances neuromuscular function by optimizing spinal alignment and joint biomechanics. Studies show SMT can lead to increased muscle activation and strength output in key movements like deadlifts and squats (Botelho & Andrade, 2012; Niazi et al., 2015). Soft tissue therapy further aids recovery and tissue resilience, while targeted rehab improves joint stability.

🧘‍♀️ Flexibility & Mobility (e.g., Yoga, Pilates):�Regular chiropractic sessions support tissue extensibility and joint range of motion. SMT combined with stretching and mobility work has been shown to improve flexibility and reduce perceived stiffness, making your practice feel smoother and safer (Millan et al., 2021; Kachanathu et al., 2022).

Chiropractic is more than “cracking backs.”�It’s a performance tool that integrates manual therapy, movement correction, and active rehabilitation tailored to your goals—whether it’s running faster, lifting heavier, or moving with more freedom.

📍Book your performance tune-up with our team today at Sydney Spine and Sport Clinic.�

17/06/2025

🦴✨ “If you can’t touch your toes, this one's for you…” ✨🦴

Flexibility and mobility are the Vegemite and butter of healthy movement — different, but better together. 🧈

🔍 So what’s the difference?
• Flexibility = how far your muscles can stretch
• Mobility = how far your joints can move with control

💪 Here's the twist (pun intended): Research is showing that full-range strength training can be just as effective, or even more effective, than static stretching for improving mobility. 🤯�That means doing deep squats might help your hips more than folding yourself into a human pretzel ever will. (Schoenfeld & Grgic, 2020; Afonso et al., 2021)

👣 BUT WAIT — before you cancel your hamstring stretches forever…
📌 Stretching still has major benefits:
• Reduces muscle stiffness ✅
• Has been shown to improve the flexibility of our arteries, improves circulation, and leading to reduced mortality (Cho et all., 2023) ✅
• Helps maintain posture & reduce risk of injury ✅
• Can support recovery & mental relaxation ✅
• Keeps you feeling like a human and not a rusty robot ✅

🧠 A 2021 meta-analysis even found that both static stretching and strength training improved range of motion — so pick your poison (or better yet, do both!).
💃🏋️

🚀 TL;DR: Want to move better, feel looser, and prevent injuries? Don’t skip your stretches… but also lift through a full range of motion like a boss. Your future self will thank you. 🙌

➡️ Need help putting together a plan that works for YOUR body? Book in with our team at Sydney Spine and Sports Clinic — we’ll get you moving like a panther in no time. 🐆

10/06/2025

🏃‍♀️ Cardio: It’s More Than Just a Sweat Session
�Cardiovascular exercise isn’t just for heart health or burning calories — it’s a science-backed way to boost your brain, mood, energy, and even pain tolerance.
Here’s how it works at every level:

❤️ 1. NEAT = The Underrated MVP�Non-Exercise Activity Thermogenesis (NEAT) includes all the non-workout movement in your day — walking, standing, cleaning, fidgeting.�🧠 Higher NEAT levels are linked with better metabolic health and improved mental well-being.�📚 Levine, 2002; Chastin et al., 2021 – Lancet Public Health

🚶 2. Mild to Moderate Intensity: Mood & Longevity Boosters�30 mins of brisk walking, cycling, or swimming a few times a week can:�✅ Lower blood pressure�✅ Reduce anxiety & depressive symptoms�✅ Improve cognitive function and sleep quality�📚 Mora et al., 2007; Schuch et al., 2016 – J Psych Res

🔥 3. High-Intensity Training (HIIT): Time-Efficient & Powerful�Short bursts of intense effort followed by recovery phases can:�⚡ Improve cardiovascular fitness fast�🧠 Elevate mood via endorphin & dopamine release�💥 Lower insulin resistance & inflammation�📚 Weston et al., 2014 – Br J Sports Med; Gibala & Little, 2020 – J Physiol

🧘 Bonus: Cardio for the Mind�Regular aerobic exercise literally changes your brain — increasing hippocampal volume, reducing cortisol levels, and enhancing emotional resilience.�📚 Stillman et al., 2016 – Trends in Cognitive Sciences

📍 Whether you’re just starting with daily walks, building a structured routine, or rehabbing from pain — our team at Sydney Spine & Sport Clinic can help you move better, feel better, and build long-term health from the inside out.
Book a session online to get started.

03/06/2025

💥 Top 5 Benefits of Strength Training 💥
�Whether you’re lifting for health, rehab, or performance — the benefits go way beyond the barbell.

1️⃣ Reduces Pain & Strengthens Joints�Lifting builds support around joints, improves mobility, and reduces chronic pain.�📚 Westcott, 2012

2️⃣ Boosts Mental Health�Just 2–3 sessions per week can reduce anxiety & depression, and improve emotional regulation.�📚 Gordon et al., 2023 – Br J Sports Med

3️⃣ Protects Bones & Muscle as You Age�Builds bone density and prevents age-related muscle loss.�📚 Schoenfeld et al., 2017

4️⃣ Fires Up Your Metabolism�More lean muscle = more energy burned at rest and during activity.�📚 Westcott, 2012

5️⃣ Improves Sleep, Focus & Stress Resilience�Better sleep. Clearer mind. Stronger body.�📚 O’Connor et al., 2010

✅ Whether you’re managing pain, getting back to movement, or building long-term strength — we can guide you through it.
📍 Book a regular or a strength-focused consult with us today at Sydney Spine & Sport Clinic
�

27/05/2025

I am Dr. Adam Logan, and I work at Sydney Spine and Sports Clinic in Pagewood!

I qualified as a Chiropractor in the UK in 2019, where I commenced my career practising in clinics across London, Glasgow, and throughout Scotland.

I have a deep passion for movement-based care.
My philosophies are simple: “Movement is medicine” and “If you ain’t lifting you ain’t living”.

Whether you’re managing pain, recovering from injury, or aiming to get stronger, I focus on using chiropractic care to help you move better, feel better, and live stronger.

Outside the clinic, you’ll likely find me enjoying strongman training and watching the rugby and boxing — plus the sipping on the occasional caramel latte.

Pop in and say hello and book in to get moving today!

20/05/2025

Cold Muscles? Warm Up Smarter This Winter! ❄️�Winter workouts hit different—and so do injuries if you're not careful. Cold weather = tighter muscles, slower reactions, and higher risk of strains.

Here are our Top 5 Warm-Up Tips to Stay Injury-Free This Winter, backed by science:
1️⃣ Start with Light Aerobic Activity (5–10 mins)�Think walking, cycling, or light jogging. It increases core temperature and improves muscle elasticity.�Source: Fradkin et al., 2010 – Journal of Strength & Conditioning Research

2️⃣ Dynamic Stretching > Static Stretching�Focus on controlled leg swings, arm circles, lunges, and mobility drills to prep your joints.�Source: Behm & Chaouachi, 2011 – Sports Medicine

3️⃣ Activate Key Muscle Groups�Use resistance bands or bodyweight moves to wake up glutes, core, and shoulders. This boosts neuromuscular readiness.�Source: Page, 2012 – International Journal of Sports Physical Therapy

4️⃣ Gradually Increase Intensity�Build up to your training pace with lighter sets or slower reps before hitting max effort.�Source: McCrary et al., 2015 – British Journal of Sports Medicine

5️⃣ Dress Warm—but Peel Layers as You Go�Keep muscles warm at the start, then adjust clothing as your internal temp rises to avoid overheating or dehydration.�Tip from ACSM Winter Exercise Guidelines

Bottom line: A proper warm-up boosts performance and slashes injury risk. Don’t skip it—especially when it’s 8°C and your hamstrings are on strike.
Need help designing a winter-proof warm-up? We’ve got you covered.

13/05/2025

Grip Strength = Life Strength!

Think grip strength is just for athletes or tradies? Think again. It’s one of the strongest predictors of your overall health and longevity.

Why it matters:
Studies show that lower grip strength is associated with:
• Increased all-cause mortality
• Higher risk of cardiovascular disease
• Reduced mobility and independence
• Greater likelihood of falls and hospitalization in older adults
(Source: Celis-Morales et al., 2018, BMJ)

What’s considered healthy?
According to normative data (Dodds et al., 2014; Wang et al., 2018), here are average grip strength values by age:

Men
• 20–29 yrs: 45–50 kg
• 30–39 yrs: 44–48 kg
• 40–49 yrs: 42–46 kg
• 50–59 yrs: 40–44 kg
• 60–69 yrs: 38–42 kg
• 70+: 30–36 kg

Women
• 20–29 yrs: 27–30 kg
• 30–39 yrs: 26–29 kg
• 40–49 yrs: 25–28 kg
• 50–59 yrs: 23–26 kg
• 60–69 yrs: 21–24 kg
• 70+: 16–21 kg
Clinical red flags:
• Men:

06/05/2025

Kickstart Your Mornings This Autumn! ❄️☀️

Struggling to get moving as the mornings get colder? Here are our Top 5 Morning Exercises to warm you up and shake off the autumnal chills:

1️⃣ Cat-Cow Stretch (Spine Mobiliser)
Wake up your spine and improve your flexibility with this gentle movement. It’s like a coffee for your back!

2️⃣ Bodyweight Squats (Leg Warmers!)
Get the blood pumping with 2–3 sets of squats. They fire up your legs and core—and make getting off the couch easier later!

3️⃣ Arm Circles (Warm Up Those Wings)
Simple but effective for loosening up tight shoulders and boosting circulation.

4️⃣ Glute Bridges (Desk-Job Defender)
Activate your glutes and hamstrings before you even leave the house—essential for better posture and less back pain.

5️⃣ Morning Walk + Deep Breathing (Nature's Energy Boost)
Even 5–10 minutes outside gets your heart rate up and your mind clear—plus, some fresh (chilly!) air does wonders.

Remember: Motion is lotion, especially when it’s cold outside!

Stay strong, stay mobile, and keep your spine happy this autumn.

29/04/2025

🇦🇺 Back to It! 🇦🇺
After a restful (and chocolate-filled 🍫) Easter and ANZAC Day long weekend, it’s time to get moving again—and we’ve got your back! 💪
Here are our Top 5 Ways to Reboot Your Body Post-Long Weekend:

1️⃣ Start with a Walk 🚶‍♂️
Ease back into movement with a brisk 20–30 minute walk. It boosts circulation and gets those stiff joints moving.

2️⃣ Stretch It Out 🧘‍♀️
Focus on gentle mobility work—especially hips, spine, and shoulders. Think cat-cows, hip openers, and thoracic rotations.

3️⃣ Hydrate & Refuel 💧🍎
Long weekends can throw off routines. Get back on track with plenty of water and nutrient-rich meals to support recovery.

4️⃣ Book a Tune-Up 🧑‍⚕️
Feeling tight or sluggish? A post-holiday adjustment or soft tissue session can help reset your system.

5️⃣ Set a Movement Goal 🎯
Whether it’s 10,000 steps a day or 3 workouts this week, set a simple goal to get your body back into rhythm.

Let’s make the short week a strong one! 💥
📍 Book online or call us to get moving again.

22/04/2025

Top 5 Office Work Strategies to Avoid Back Pain�👩‍💻💻
Spending long hours at a desk can really take a toll on your back, but small adjustments can make a huge difference! Here are our top 5 tips to keep your spine happy while working:
1️⃣ Set Up an Ergonomic Workspace�Ensure your chair supports your lower back, and keep your feet flat on the ground. Your desk and monitor should be at eye level to avoid straining your neck.
2️⃣ Take Regular Breaks�Stand up, stretch, and walk around every 30 minutes. Your back will thank you for it!
3️⃣ Use a Standing Desk�Alternate between sitting and standing to keep your posture in check. Standing while working promotes better alignment and can reduce back pain.
4️⃣ Mind Your Posture�Sit back in your chair with your shoulders relaxed and your lower back supported. Avoid slouching—sit tall, and engage your core muscles.
5️⃣ Stretch and Strengthen�Incorporate simple stretches and exercises to strengthen your back, shoulders, and core muscles. This helps improve posture and prevent pain.
Remember, your back is important—take care of it to stay pain-free and productive!
💡 Want personalized advice or treatment? Contact us today!

Adam Logan DC

08/07/2025

01/07/2025

24/06/2025

17/06/2025

10/06/2025

03/06/2025

27/05/2025

20/05/2025

13/05/2025

06/05/2025

29/04/2025

22/04/2025

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