Auckland Health and Performance

25/05/2026

Shoulder pain with pressing or overhead work? 👀

This banded shoulder extension drill with pronation/supination and traction is one of my go-to exercises for lifters and CrossFit athletes dealing with cranky shoulders.

Great for:
✔️ Bench press pain
✔️ Overhead stiffness
✔️ Push up discomfort
✔️ Front shoulder tightness
✔️ Improving shoulder opening & movement quality

A lot of athletes hammer pushing movements but lack good shoulder mechanics, thoracic movement, and control through range.

Sometimes the shoulder doesn’t need more smashing — it needs better movement.

Train mobility WITH control 🔥

21/05/2026

New blog is live 📍

Acupuncture often comes with a lot of questions — does it work, does it hurt, and what can it actually help with?

We’ve broken it down in a simple guide so you know exactly what to expect before your first session at AHAP East Auckland.

Pain, stress, injury recovery, sleep — acupuncture can support a wide range of conditions when used as part of a full treatment approach.

Read the full blog on the website and see if it’s right for you.

👉 AHAP | East Auckland Sports Chiropractic + Acupuncture/Fire Cupping

Learn about acupuncture in East Auckland at AHAP — what conditions it treats, how it supports pain relief and recovery, whether it hurts, and ACC coverage options.

21/05/2026

VO2 max is one of the strongest predictors of longevity and overall health.

Not your bench press.
Not your squat.
Not your deadlift.

Strong is important… but so is your heart.

Train for muscle. Train for performance. But don’t neglect your engine.

Be a hybrid athlete. Lift weights. Run. Move well. Stay fit for life. 🔥❤️

19/05/2026

Does acupuncture really work? 🤔 It's one of the most Googled health questions — and the answer might surprise you.

Acupuncture has been practised for over 2,000 years, but it's only recently that Western medicine has started paying serious attention. And the results? Actually pretty compelling.

Studies published in peer-reviewed journals show acupuncture can provide real, measurable relief for:

🔹 Chronic back, neck, and joint pain
🔹 Tension headaches and migraines
🔹 Anxiety and stress
🔹 Chemotherapy-related nausea
🔹 Insomnia

The WHO recognises it as effective for over 30 conditions. That's not nothing.

Now, it's not a magic bullet — and it works better for some people than others. But the idea that it's "just a placebo" doesn't hold up to scrutiny anymore.

If you've been curious about trying it, it might be worth a conversation with a qualified practitioner.

Have you had acupuncture before? We'd love to hear what your experience was like — share in the comments! 💬

17/05/2026

Trail run sunday with magical location through tāwharanui regional park. Next stop hunua ranges 🌞💛

This series is getting me out of the gym and taking care of my daily step count as well as taking care of some cardio ❤️❤️

Hybrid athlete on adventures 🌞

Great to see and Anna. Also payroll wizard Stephan from alxemy 🌞🌞

14/05/2026

EXERCISE OF THE WEEK: Kettlebell Halo

One of my go-to drills for building strong, resilient shoulders—not just mobile ones.

The KB halo trains:
✔ Shoulder stability through range
✔ Scapular control + upward rotation
✔ Core engagement (ribs down, no flaring)
✔ Controlled rotation under load

This is gold for:
– Desk-based postures
– Gym-goers pressing overhead
– Athletes needing shoulder durability

Key cues:
→ Keep the bell close to your head
→ Move slow and controlled
→ Stay tall (don’t flare the ribs)

Programming:
6–10 reps each way
Light–moderate weight
Perfect in your warm-up or between sets

Shoulders aren’t just about mobility—they need control and strength through range.

13/05/2026

Low back feeling compressed? Try this 👇

This side-lying decompression stretch uses the weight of your top leg to gently traction the lower spine.

No forcing. No aggressive stretching.
Just position + breathing = relief.

What it helps with:
✔️ Reducing spinal compression
✔️ Calming irritated joints/discs
✔️ Taking pressure off the lower back
✔️ Helping your body relax out of pain

Think of this less as a stretch…
and more as a way to tell your nervous system it’s safe to let go.

👉 Spend 1–2 minutes here
👉 Slow your breathing
👉 Let the top leg do the work

Simple. Effective. Underrated.

Tag someone who:

Always has a tight lower back
Sits too much
Needs to chill out and breathe for once 😅

📍 Auckland Health & Performance

12/05/2026

Thinking about trying acupuncture but not sure where to start? 🤔

Here are some of the most common questions we get 👇

✨ Does acupuncture work?
Many people use acupuncture to help manage pain, reduce stress, improve recovery, support sleep, and enhance overall wellbeing.

✨ What conditions does acupuncture treat?
Acupuncture is commonly used for neck and back pain, headaches, migraines, sciatica, muscle tension, sports injuries, stress, recovery, and mobility support.

✨ Does acupuncture hurt?
Most people are surprised how gentle it is. The needles are extremely fine and sensations are usually mild — often described as a dull ache, warmth, tingling, or deep relaxation.

✨ How long does a session last?
Your first appointment is usually 45–60 minutes including assessment and treatment. Follow-up sessions may vary depending on your goals.

✨ What is fire cupping?
Fire cupping uses glass cups to create suction on the skin, helping improve circulation, reduce muscle tension, and promote recovery. Those circular marks are temporary and usually fade within a few days.

✨ Is acupuncture covered by ACC?
Yes — if your injury claim is accepted by ACC, acupuncture treatment may be partially subsidised.

Have more questions? Send us a message or book online to see how acupuncture may help you 🙌

05/05/2026

Meet Annie. 🌿

From 28 May, Auckland Health & Performance is welcoming Annie Yang — registered acupuncturist and the newest member of our East Tamaki team.

Annie specialises in sport-oriented traditional acupuncture and authentic fire cupping — working with active people dealing with neck pain, back pain, muscle injuries, and sports recovery.

And to celebrate? We're offering exclusive launch rates for existing patients:

🌿 Private sessions — $70
🌿 ACC visits — $20
🌿 Fire cupping — $30

First 20 patients only. Book via the link in bio.

Want to know more? Head to ahap.co.nz/acupuncture

📍 East Tamaki, Auckland
ACC registered. No referral needed.

05/05/2026

🎉 Exciting news at Auckland Health & Performance!

We are so thrilled to officially welcome Annie Yang — Registered Acupuncturist — to our team here at AHAP! 🌿

Annie graduated from the New Zealand College of Chinese Medicine and brings over 5 years of specialist clinical experience to East Auckland. She's already been working alongside Dr. Kylie to deliver truly integrated care — and the results speak for themselves.

Whether you're dealing with chronic pain, tension that won't shift, or you're just curious about what acupuncture can do for your recovery and performance — Annie is the person to see. ✨

And to celebrate, we're offering our existing clients an exclusive intro special — for the first 30 bookings only! 🙌

🟢 Private Session — $70 (usually $90)
🟢 ACC Visit— $20 (usually $30)
🟢 Fire Cupping** — $30 (usually $50)

This offer won't last long — we have just 30 spots available and we expect them to go fast!

📲 Book online at www.ahap.co.nz or call us on 027 213 9515

📍 84 Harris Road, East Tamaki

Tag a friend who needs this! 👇

04/05/2026

Sitting all day? Your mid-back is paying for it.

If you’re desk-bound, it’s not just tight hips and a sore neck — your thoracic spine (mid-back) gets stiff, compressed, and stops moving the way it should.

That’s where posture starts to fall apart.

These seated mid-back stretches are perfect because you can do them right at your desk — no excuses.

Think:
✔️ Open up the chest
✔️ Get some movement through the mid-back
✔️ Take pressure off the neck and lower back

You don’t need an hour.
You need 2–3 minutes, done consistently.

👉 Try these during your work day and notice the difference.

Tag someone who:

Sits all day 💻
Always complains about a stiff back
Needs a reminder to actually move 😅

📍 Auckland Health & Performance – helping you move better, feel better, perform better