Dr Raf Chiropractor

Dr Raf Chiropractor Chiropractor in Darlinghurst

04/06/2021

If you listen to your body when it whispers, you won’t have to hear it scream.

Check your spinal alignment with a chiropractor today!

*Prevent “text neck”* -Spend a few minutes daily stretching your neck, spine and chest-Rotate your neck hourly by gently...
20/04/2021

*Prevent “text neck”*

-Spend a few minutes daily stretching your neck, spine and chest
-Rotate your neck hourly by gently looking left & right, 10x on each side
-Strengthen your core muscles to help supporting your upper body & help creating proper posture
-Maintain a healthy weight to keep your spine healthy
-Take breaks at least once every hour to reduce pressure when working at a computer for long periods of time
-Make sure laptops, desk top computers and mobile phones are positioned to be read at eye level
-See your chiropractor if you fail to obtain relief

*Making the world a better place one adjustment at a time* The spinal adjustment is the chiropractor’s primary tool to c...
26/03/2021

*Making the world a better place one adjustment at a time*

The spinal adjustment is the chiropractor’s primary tool to correct skeletal misalignments and restore good biomechanics

The “crack” you hear during an adjustment is simply the collapse of air bubbles formed within the fluid around the joint.

There is no effect without a causeChiropractors adjust causes 🙌🏼Others treat effects
22/03/2021

There is no effect without a cause
Chiropractors adjust causes 🙌🏼
Others treat effects

24/04/2020

1. Start in quadruped position and find your spinal neutral. Wrists under shoulders, knees under hips, abs engaged, and head in line with the rest of your spine.
2. Exhale to lift one arm at a time. Inhale, and return to initial position.
3. Repeat with legs.
4. For an extra challenge, lift opposite arms and legs.

Maintain stable position – shoulders and pelvis stay still.
Keep the range small at first, gradually increasing it to add challenge.
Only progress to alternating arm/leg when you are confident you can do so without losing the alignment through the body.
Have fun!

18/04/2020

1. Lie flat on your back and find your spinal neutral. Maintain this position.
2. Pull your shoulders down away from your ears and hold your arms out in front of you, pointing to the ceiling.
3. Lift your legs so your knees are directly over your hips.
4. On an exhale, slowly lower one arm at a time until they’re just above the floor, and on an inhale, bring it back to the starting position.
5. Then do the same with each leg, one at a time.
6. If you feel that you are stable enough, slowly lower your right arm and left leg until they’re just above the floor and back to the initial position.
7. Repeat on the opposite side.

Keep your hips and low back still throughout the exercise.
Perform the movement slowly and with control.
Engage your core muscles and maintain your spinal neutral.

Good luck!

12/04/2020

Adding on our last post, let’s start working on finding your spinal neutral in a standing position.

1. Concentrate on pelvic movement. Explore your range of motion and find a midpoint.
2. Engage muscles that will support your position.
3. Lie on your back with knees bent and use arms for support (I’m holding a chair but ideally have the palms of your hands pressing against a wall behind you).
4. Maintaining spinal neutral, brace your core then slowly lift one foot up at a time, keeping the knee bent.
5. Now lift both legs up with hips and knees bent at 90 degrees, and stretch out one leg at a time.
6. With both feet now on the floor, lift both arms straight up and lower one arm at a time.

All those movements have to be done slowly, with focus on maintaining the rest of your body very still while the only thing moving is one of your limbs.

Have a good practise!

06/04/2020

1. Lie on your back with knees bent and feet flat on the floor. Feet, knees, and hips all in one line. Let your arms rest at your sides.
2. Allow your back to rest on the floor, without effort. Your rib cage is dropped with the lower ribs released to the floor as well.
3. Inhale and pull your lower spine up, away from the floor, creating a pelvic tilt. Exhale and use your abs to press your lower spine into the floor in a pelvic tuck.
4. Try to find a midpoint and engage your abdominal muscles to support that stable position.

Many people habitually have their spine in one of these two positions, tucked or tilted. To be in neutral spine, you want to be in between these positions, with the lower abs flat and just a slight, natural curve of the lower spine off the floor.

5. Move to a quadruped position for “cat-cow” exercise. Knees underneath your hips, hands underneath your shoulders, at a 90 degree angle.
6. Exhale and arch your whole back away from the floor (flexion). Inhale and arch you whole back towards the floor (extension).
8. Now, focus more on the pelvic tilt and the lower spine only, repeating the same movement.
9. Find your spinal neutral and engage your core.

Repeat these movements everyday, always trying to increase the range of motion of your spine. Make sure to activate your core and start to get used to your spinal neutral position!

Address

318 Liverpool Street
Sydney, NSW
2010

Opening Hours

Monday 2pm - 7:30pm
Tuesday 2pm - 7:30pm
Wednesday 8am - 2pm
Thursday 2pm - 7:30pm
Friday 2pm - 7:30pm
Saturday 8am - 2pm

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