Sydney Spine & Sports Clinic

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 Sports 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 or cycling):
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 Sports 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.

➡️ DM us or book a session 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 & Sports 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!

23/05/2025

Feeling stiff and tight?
We can help

PS. That is not the normal way to lie on a chiropractic table

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:

09/05/2025

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.

02/05/2025

To all our patients running the HOKA half on Sunday, wishing you strength, speed and an easy glide around one of the worlds best courses.

🏃