Chiropractic Setia Alam

04/08/2025

⌨️ Wrist Pain After Typing All Day? This Will Help.

Your wrists aren’t meant to type 8 hours straight.
Here’s a quick relief routine to give those tendons a break — even at your desk:

✋ Wrist Flip Stretch

Palm faces out, fingers down

Use other hand to gently pull

Feel that forearm release?

✌️ Wrist Extensor Stretch

Palm faces in, fingers down

Gentle pressure

5–10 seconds per side

💥 Finish with fist circles – slow, controlled wrist rolls.

🎧 Listen to the full voice tip in today’s Reel and follow along.

You’ll be surprised how much lighter your hands feel after this.

Call now to connect with business.

30/07/2025

🎧 The 30-Second Neck Reset — Do This Today

How long have you been staring at a screen today?
If your neck feels heavy, stiff, or just “off”... this one’s for you.

✨ Try this sequence right now:

✅ Turn right → Hold 5 seconds
✅ Turn left → Hold 5 seconds
✅ Ear to shoulder (both sides)
✅ Chin tuck → Create that double chin!

You’ve just sent fresh blood flow, released tension, and reminded your spine it’s still part of the team.

🧠 Bonus: It improves focus and posture too.

💬 Tag someone who needs this right now.

31/05/2025

Scoliosis in Kids: Why Ages 10-15 Are Critical!🌟

Did you know? Scoliosis most often develops during growth spurts, especially between ages 10–15 (girls are 8x more likely to progress to severe curves than boys) . But younger kids (as early as 5–8) can also develop juvenile scoliosis—so early checks matter!

🔍 Spot the Signs by Age Group:
✔️ Ages 5–9: Rib cage asymmetry, leaning to one side, clothes fitting unevenly.
✔️ Ages 10–15 (Adolescent Scoliosis): Uneven shoulders/hips, one shoulder blade protruding, visible spine curve when bending forward.

💡 Why Age Matters:

Pre-teens/teens: Rapid growth = faster curve progression. Catching it early (before puberty) can avoid surgery!

Younger kids: Rare but aggressive. Early intervention (like bracing) can guide spine growth.

👩⚕️ Parents: Act Early!

Ages 8+: Annual posture checks (school screenings help!).

Ages 10–15: Monitor closely during growth spurts—this is the golden window for non-surgical care (exercises, bracing).

Talk to our physiotherapist at 0382111000

10/03/2025

Taking breaks while driving is essential for staying alert and avoiding fatigue 🚗

Here are some general guidelines:

• Every 2 hours: Stop for at least 15 minutes. Stretch, walk around, and get fresh air.

• Stay hydrated: Drink water but avoid excessive caffeine, which can cause energy crashes.

• Avoid heavy meals: Eating light can help prevent drowsiness.

• Listen to your body: If you feel tired, don’t push through—find a safe place to rest.

• Power naps: A 15–20 minute nap can boost alertness if you’re feeling sluggish.

Remember, taking breaks isn't just about comfort—it's about staying safe on the road. Prioritize your health and alertness, and your drive will be both smoother and more enjoyable. Safe travels! ❤

26/02/2025

Are You Getting Out of Bed the Wrong Way? Fix It in Seconds!

09/02/2025

🧑‍👧 Mom/Dad, ever noticed how your child sits?

Slouching, W-sitting, or leaning forward too much? These habits could be affecting their posture in ways we don’t realize. 😟

But don’t worry! We’ve got quick, simple tips to help. 🎥 Watch this short video:

See Instagram 'Wellness Tips' highlights from Chiropractic Specialty Center ()

09/02/2025

Persediaan Fizikal Sebelum Berpuasa untuk Mereka yang Ada Sakit Belakang 🌙

1. Kawal Berat Badan
💡 Kurangkan berat badan untuk meringankan beban pada tulang belakang. Pilih makanan sihat seperti ikan, sayur, dan buah. Elakkan makanan tinggi gula atau yang diproses.

2. Senaman Pengukuhan & Fleksibiliti
💪 Lakukan senaman ringan seperti:

Pelvic Tilt (baring, tekan belakang ke lantai, tahan 5-10s)
Bridging (angkat pinggul, tahan 5-10s)
Cat-Cow Stretch (gerakkan punggung ke atas & bawah)
3. Dapatkan Rawatan Awal
🩺 Kalau sakit belakang lama berlarutan, buat rawatan fisioterapi atau kiropraktik sebelum Ramadan supaya tidak mengganggu ibadah.

4. Pilih Tilam & Bantal yang Betul
🛏️ Gunakan tilam yang agak keras & bantal yang menyokong leher untuk tidur lebih lena.

5. Latihan Pernafasan & Relaksasi
🧘‍♀️ Amalkan pernafasan dalam dan stretching ringan untuk mengurangkan stres dan ketegangan otot.

Jaga badan kita sebelum Ramadan supaya puasa lebih lancar dan ibadah lebih sempurna! 😊

27/01/2025

🎉✨ Stay Safe This Chinese New Year! ✨🎉

As we gear up for the festive season, it’s time to clean, decorate, and prepare for the Year of the Dragon! 🐉 But amidst all the excitement, let’s not forget to prioritize our health and safety.

Here are some physio-approved tips to keep you injury-free while doing your pre-Chinese New Year activities:

🧹 Spring Cleaning Safety Tips 🧹

Warm-Up First!
Treat cleaning like a workout! Do some light stretches to loosen up your muscles before you start. Focus on your back, shoulders, and legs.
(Try: Cat-Cow stretches, shoulder rolls, and hamstring stretches.)

Lift Properly!
When moving heavy furniture or boxes, bend your knees, not your back. Keep the load close to your body and avoid twisting while lifting.

Pace Yourself!
Don’t overdo it! Take breaks every 30-45 minutes to rest and hydrate. Your body will thank you later!

27/01/2025

🎉✨ Stay Safe This Chinese New Year! ✨🎉

As we gear up for the festive season, it’s time to clean, decorate, and prepare for the Year of the Dragon! 🐉 But amidst all the excitement, let’s not forget to prioritize our health and safety.

Here are some physio-approved tips to keep you injury-free while doing your pre-Chinese New Year activities:

🧹 Spring Cleaning Safety Tips 🧹

Warm-Up First!
Treat cleaning like a workout! Do some light stretches to loosen up your muscles before you start. Focus on your back, shoulders, and legs.
(Try: Cat-Cow stretches, shoulder rolls, and hamstring stretches.)

Lift Properly!
When moving heavy furniture or boxes, bend your knees, not your back. Keep the load close to your body and avoid twisting while lifting.

Pace Yourself!
Don’t overdo it! Take breaks every 30-45 minutes to rest and hydrate. Your body will thank you later!

29/11/2024

Sitting doesn’t have to be a backbreaker. Incorporate these tips to protect your spine:

✅ Take Standing Breaks. Set a timer to get up and move around every hour. It reduces pressure on your discs and loosens tight muscles.

✅ Use a Standing Desk. Alternate between sitting and standing to improve posture and reduce strain.

✅ Support Your Back. Add a lumbar cushion or small towel roll to maintain the natural curve of your spine.

Posture matters too! Sit up straight with your feet flat on the floor and avoid slouching. A healthy posture is the foundation of a pain-free back.

Remember, small changes in your sitting habits can make a big difference in your back health! 😊

What’s your favorite way to stay active during work hours? Share in the comments! 💬

20/11/2024

A herniated disk, also known as a slipped or ruptured disk, occurs when the soft, jelly-like centre of an intervertebral disk pushes through a tear in the tougher exterior. Imagine it like a jam doughnut - if you squeeze it too hard, the jam might burst out!

These disks act as cushions between the bones (vertebrae) in your spine.

When a disk herniates, it can irritate nearby nerves, causing pain, numbness, or weakness in your arms or legs. This can happen gradually due to wear and tear, or suddenly from an injury.

Many people with a herniated disk have no symptoms at all and only discover it during tests for other conditions.

18/11/2024

Ever wondered which muscles are your secret weapons when you hit the pavement? Let’s break it down! 🦵

Quadriceps – Located at the front of your thighs, these powerhouse muscles extend your knee, propelling you forward with each stride.

Hamstrings – Sitting at the back of your thighs, they bend your knee and help lift your leg, ensuring smooth, efficient movement.

Glutes – Your butt muscles! They stabilize your hips and drive your hips forward, providing the strength for speed and endurance.

Calves – Found in the lower leg, they push off the ground, giving you that final burst of energy with every step.

Core Muscles – Located around your abdomen and lower back, they maintain your posture and balance, keeping you steady and aligned.

Click the link in our bio to get started. 💪✨