Target Health Chiropractic Clinic

13/11/2025

Benefits of Sourdough Bread

Sourdough uses wild yeast rather than commercial baker’s yeast and with lactic acid bacteria helps make dough rise, giving it’s characteristic flavour.

Some research has shown the acid helps prevent a spike in blood sugar. Sourdough bread contains more vitamins, minerals and antioxidants than other bread due to it’s fermentation process.

06/11/2025

What is Piriformis Syndrome

Sciatica is a pain that runs from the buttocks down the legs. This is usually caused by irritation of the sciatica nerve from the lower back. However the piriformis muscle is a deeper muscle under the gluteus that runs across the buttock and can put pressure on the sciatic nerve causing similar symptoms.

Stretching the glute/buttock muscle by hugging the knee will also stretch the piriformis muscle to help soften the muscle (see photos 1 & 5).

Lying on a tennis ball under the buttock and grinding on it will be beneficial – (see photo 4).

Heat pads will tenderise the muscle.

Do not forget it is equally important to stretch the opposite muscles, the hip flexors at the front of the hip by pulling the heel up to the buttock or lunges - (See photos 2 & 3).

If the symptoms do not reduce after a fortnight, this often tells me there is also irritation of the nerve on the lower back which requires physical adjustment.

30/10/2025

Benefits of Pineapple

Pineapple contains Bromelain which is an enzyme to help the digestion of protein. So pinapple is a good fruit to eat after a meal.

Bromelain also has anti inflammatory and analgesic properties which help with osteo-arthritis.

Pineapples are highly nutritious, even on a pizza!!!!

23/10/2025

If you suffer with (ITB) Iliotibial Band Syndrome, the pelvis may be "wonky" which will cause the ITB to pull unevenly. - See Image 1.

Good Exercises are:-

1) Stretching the ITB and pelvis - stretch by lying on the back, bend the problem knee up and let it flop across the body to the other side. Hold for 10 seconds and repeat 10 times - See Image 2.

2) Strengthening the abductor muscles by folding an old pillow in half, place between the knees and squeeze together. Hold for 10 seconds and repeat 10 times. - See Image 3

09/10/2025

Basic Core Strengthening Exercise

A simple exercise to start Core Strengthening while lying in bed

• Lift one leg up to around 30 cms.
• Hold it for 3 seconds
• Try not to dig the heel of other leg into the bed – see photo 1
• Then lower down the raised leg
• Alternate with the other leg doing the same movement
• Remember to breathe out when lifting the leg up
• Repeat 5 – 10 times

02/10/2025

Pumpkin seeds

Seeds need to contain nutrients to develop into a plant, therefore they are packed full of goodness.

Pumpkin seeds are a good source of magnesium and have been shown to help heart health.

They are also a good source of zinc which helps prostate health.

Pumpkin seeds have many other health benefits. Eat a handful a day and gain their many positive health benefits.

25/09/2025

Never any time for exercise!

One of the best exercises to do for the lower back are Squats. A good time to fit these in is when brushing our teeth.
In the morning, do some Press-Ups and Side Planks holding the edge of the kitchen worktop while you are waiting for the kettle to boil.

22/09/2025

Good emotional health is important to our overall wellbeing. If our thoughts and emotions are building up focus on your own needs.
1. Quality Sleep
2. Better Food
3. Breathing Exercises
4. Walking in Green Surroundings
5. Exercise
6. Positive Thinking

11/09/2025

Research shows consuming low or no calorie artificial sweetners may harm cognitive function. The study found a 62% faster decline in overall thinking and memory skills, equilvalent to 1.6 years of aging. The link was stronger in people with diabetes

(Sugar substitutes not so sweet for Brain Health - Medscope September 4 2025)

04/09/2025

Lemon Water

Having slept for many hours and waking up, the body is less hydrated. Coffee and Tea have a diuretic effect (urinate more) on the body. Therefore drinking water is better. Some people find water boring. Adding a chunk of unwaxed lemon is beneficial. Lemons are also good for the stomach and kidneys.

28/08/2025

Dark Chocolate

Dark chocolate is good for you!!

Chocolate is made from the cocoa tree seeds and they are high in antioxidant flavanol. Antioxidants protect calls from damange. Better to eat dark chocolate that has a minimum of 70% cocoa. (Lower percentage cocoa chocolate contains more sugar.)

21/08/2025

A simple way to strengthen the Core muscles of the trunk is Professor Stuart McGill's 'Big 3 ' exercises. They are basic exercises to work the following:
1. Abdominal muscles
2. Flank
3. Lower back muscles
These are the links:
https://www.youtube.com/watch?v=fj_RvcrMd8w
https://www.youtube.com/watch?v=NA1Ve7FWqTY
Maybe incorporate these movements into your current exercise routine and feel free to email us if you have any concerns.

Describes McGill's "big 3" for warming up the core.