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Christmas Clinic Hours 2019
Author: Tania Leski
UPPER CROSS SYNDROME & CHIROPRACTIC
Upper Crosse Syndrome (UCS) is caused by an imbalance in the flexor and extensor muscles of the chest and upper back. It can be seen clearly on X-ray imaging referred by your chiropractor, when looking from the side of the spine at the spinal curves.
Posture will often result in the upper back muscles becoming increasingly tense and tight due to the constant strain of having shoulders positioned anteriorly forward, and the thoracic curve will be increased on imaging. This will often cause the chest muscles to become shortened and the shoulder region to tighten and curve due to constantly incorrectly held posture.
Risk FactorsThough those with a sedentary lifestyle are most at risk for the condition, it is not uncommon to find Upper Crossed Syndrome in athletes, particularly swimmers and weight lifters.
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SymptomsHeadaches, neck pain and pain in the jaw may point to a case of UCS.
The effects of this condition can harm performance, reducing range of movement and inhibiting the ability to breathe fully due to the reduction of space in the abdomen. |
Xray finding and symptoms
- On x-ray you will see incorrect curvature in the cervical and thoracic spine.
- If not treated, the condition can deteriorate further causing eventual damage to the spine.
- This happens due to the continual pressure on the front of the vertebrae causing compression and leading to cervical kyphosis.
Treatment and home care
Chiropractic treatment
The best treatment options involve a combination of exercise, physical therapy and chiropractic care.
First, a chiropractic adjustment can realign joints that have become misaligned due to tight muscles and bad posture. Proper chiropractic care will help increase range of movement while also allowing your body to relax tightened muscles and stretch shortened muscles.
Home care and rehab exercises
Supportive at-home exercises will further the goal of strengthening weak muscles and stretching tight ones.
Two simple things you can do at regular intervals throughout the day are to tuck your chin back in toward your chest and pull your shoulders back, and hold the position for 30 seconds at a time. Stretching the tight muscles and strengthening the weak ones will help restore proper posture and ensure the condition does not return.
The best treatment options involve a combination of exercise, physical therapy and chiropractic care.
First, a chiropractic adjustment can realign joints that have become misaligned due to tight muscles and bad posture. Proper chiropractic care will help increase range of movement while also allowing your body to relax tightened muscles and stretch shortened muscles.
Home care and rehab exercises
Supportive at-home exercises will further the goal of strengthening weak muscles and stretching tight ones.
Two simple things you can do at regular intervals throughout the day are to tuck your chin back in toward your chest and pull your shoulders back, and hold the position for 30 seconds at a time. Stretching the tight muscles and strengthening the weak ones will help restore proper posture and ensure the condition does not return.
How is posture related?
ChiroCure Clinic Chiropractors aim to restore healthy posture, spinal alignment, proper movement and flexibility. When incorrect curvature is diagnosed on x-rays, it is important to understand why. You spine should only have a curve when looking at the spine from the side, not from the front or back.
Curvature in the spine from the side is normal and expected for shock absorption. When our spinal curves are incorrect or not as they should be, symptoms of pain can worsen. We take x-rays to diagnose and assess the curve of your spine, and determine the health of the vertebrae and discs.
The following are the two moose common cause of incorrect spinal curves. The symptoms of each condition can vary from patient to patient, however the outcome, being degenerative change and bony change is very common. You can have both of the following syndromes, or just one in your spine.
Curvature in the spine from the side is normal and expected for shock absorption. When our spinal curves are incorrect or not as they should be, symptoms of pain can worsen. We take x-rays to diagnose and assess the curve of your spine, and determine the health of the vertebrae and discs.
The following are the two moose common cause of incorrect spinal curves. The symptoms of each condition can vary from patient to patient, however the outcome, being degenerative change and bony change is very common. You can have both of the following syndromes, or just one in your spine.
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Personal Training recommendations
How to get the most out of your treatment?
Why not co manage your condition with one of our recommended PT’s?
How to get the most out of your chiropractic care
Your chiropractor is perfecting your postural alignment, aiming to have you moving more efficiently and without discomfort. Treatment involves a mix of techniques, including: gentle manipulation, drop piece, activator, soft tissue massage techniques, specific stretching and rehabilitation exercises; all to increase mobility and function, and improve posture. Over the course of your treatment, your body will begin to “hold” or retain this mobility and function. However, there are many things you can do as a patient to compliment your chiropractic therapy and achieve maximum results in minimal time; below we will discuss two of these – self myofascial release and targeted strength training.
Your chiropractor is perfecting your postural alignment, aiming to have you moving more efficiently and without discomfort. Treatment involves a mix of techniques, including: gentle manipulation, drop piece, activator, soft tissue massage techniques, specific stretching and rehabilitation exercises; all to increase mobility and function, and improve posture. Over the course of your treatment, your body will begin to “hold” or retain this mobility and function. However, there are many things you can do as a patient to compliment your chiropractic therapy and achieve maximum results in minimal time; below we will discuss two of these – self myofascial release and targeted strength training.
Self Myofascial Release
In simple terms, this is something you can do yourself in your own environment, to help release muscles in your problem areas. These areas are those of discomfort or those your chiropractor works on. Self myofascial release mimics the effects of a deep tissue massage, penetrating deep into the muscle to relieve tightness and can be done with something as simple as a tennis ball, or a foam roller. There is no limit as to how much self myofascial release you can do, but the aim of therapy is to “chase the ache” and remain as relaxed as possible, as an activated muscle is much harder to release. One common area of tightness for many individuals can be found in the gluteal and lower back areas. Follow the diagrams below to effectively treat you gluteal and lower back muscle tightness – chase the ache and remain as relaxed as possible through the muscle group you are trying to release.
In simple terms, this is something you can do yourself in your own environment, to help release muscles in your problem areas. These areas are those of discomfort or those your chiropractor works on. Self myofascial release mimics the effects of a deep tissue massage, penetrating deep into the muscle to relieve tightness and can be done with something as simple as a tennis ball, or a foam roller. There is no limit as to how much self myofascial release you can do, but the aim of therapy is to “chase the ache” and remain as relaxed as possible, as an activated muscle is much harder to release. One common area of tightness for many individuals can be found in the gluteal and lower back areas. Follow the diagrams below to effectively treat you gluteal and lower back muscle tightness – chase the ache and remain as relaxed as possible through the muscle group you are trying to release.
Targeted Strength Training
Strength training is a form of exercise that is completed with either body eight, resistance or free hand weights, and aims to increase muscle mass and strength, tighten and tone your body as well as improve your musculoskeletal health. Musculoskeletal health is the health of your bones and muscles, and the elements that bind those together (tendons and ligaments) – these elements directly impact upon your posture. When your joints are not moving properly or are misaligned, this can directly impact upon your muscle strength and tightness in specific muscle groups, creating bad posture or ineffective movement patterns, which can then lead to pain and discomfort for you, the patient. Targeting strength training on these weak muscle groups will help improve joint function and posture for longer. The biggest consideration when thinking about strength training is technique – inappropriate or bad technique will send you backwards, and potentially cause harm and injury.
If you are unsure on where to start, want some pointers on technique, or want to look get the most out of your chiropractic care, please visit: www.pbltraining.com.au and talk to Louise McDonald about personal training.
Louise McDonald has a Bachelor of Nursing, Certificate 3 and 4 in Fitness and works from the St Kilda area. She is currently offering a free assessment for a short time only.
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Prepaid Massage Visit Pack Offers
SAVE $ WITH A PREPAID MASSAGE VISIT PACKS AT CHIROCURE CLINIC ST KILDA
REMEDIAL MASSAGE & MYOTHERAPY PACKAGES
AVAILABLE FOR PRE-PURCHASE
AVAILABLE FOR PRE-PURCHASE
10 X 60 MINUTE Remedial Massage Pack
Pay $85 per visit (normally $95)
Save $100
5 X 60 MINUTE Myotherapy & Dry Needling Pack
Pay $115 per visit (normally $125)
Save $50
5 X 60 MINUTE Remedial Massage Pack
Pay $90 per visit (normally $95)
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Our chiropractors are also extremity adjusters!
At ChiroCure Clinic our chiropractors offer relief beyond the spine and neck, we can also manually adjust all the joints in your legs and arms!! This can help to relieve hip pain, ankle pain, shoulder pain, wrist pain, low back pain and all extremity dysfunction or pain symptoms.
Our experienced extremity Chiropractors at ChiroCure Clinic can help with pain and joint tenderness by working with all of the following areas:
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Feet and Ankles: Patients with a pronated, unnaturally rotated or collapsed foot arch will have a joint imbalance occurring in their tibia, femur, ankle joints and pelvis. Misalignment in any of the foot or ankle joints will often cause lumbar discomfort, chronic low back pain or pelvic weakness.
Shoulders: Patients with rounded, flared or uneven shoulders will often have misalignments occurring in their rib joints, clavicle, sternum or shoulder. Misalignment in the shoulders can often be seen during a posture scan. Patients with shoulder dysfunction will often experience upper and middle back pain, headaches, low energy and stiffness. Consistent extremity adjustments in this area can provide quick and effective relief.  |
Hands and wrists: Patients with misalignment in their hands and wrist may experience joint swelling, tingling, numbness, shooting nerve pain or stiffness. Adjusting the bones in the hand or wrist can bring about instant relief.
Knees and elbows: Just like the hands and wrists, an adjustment in the elbows and knees can result in relief for acute pain, joint swelling, tennis elbow, golfers elbow, clicking, patella dysfunction and meniscus injury. 
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Spinal adjustments and extremity manipulation help to restore the body’s natural functions.
Chiropractic can help with everything from poor posture to acute and chronic pain syndromes.
Most patients report improved sleep, more energy, improved immune response and better overall health.
Chiropractic can help with everything from poor posture to acute and chronic pain syndromes.
Most patients report improved sleep, more energy, improved immune response and better overall health.
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Posture Correcting Exercises
Exercises recommended by our Chiropractors
Here are some simple strategies our chiropractors recommend you can implement right now, whether at home or work for better health after your ChiroCure Clinic treatment.
Add these exercises and stretches to your daily routine, along with increasing your general activity and movement throughout the day to help your treatment result last longer.
Please feel free to ask any of our practitioners to show you how to add these, and other condition specific exercises to your rehab routine at your next appointment.
Please feel free to ask any of our practitioners to show you how to add these, and other condition specific exercises to your rehab routine at your next appointment.
1. Chest Wall Stretch
How to do it: Find yourself a doorway, bend your arm out to the side forming a 90 degree angle with your shoulder and elbow. With the same foot as the bent arm, step forward to create a stretch in the front of your shoulder/chest region. Hold for 30-40 seconds and repeat 3x per day on each side. Ensure body is relaxed. Keep breathing throughout the stretch.
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2. Triple Extension Isometrics (with resistant band)
Start by standing upright in the extended position. Keeping your arms long, neck relaxed and shoulder blades down towards your back pocket. Increase the tension from the band by stepping backwards until you find a challenging yet manageable level. Keep your chin tucked in to avoid the jaw from jutting forward. |
3. Glute Hip Raise
Begin lying on your back with your feet bent up at hip-width apart. Begin by contracting your glutes first, raising your hips to the roof until a straight line is achieved from your knees, hips and shoulders. Return back to start position from there. Perform 12-15 repetitions 3 x per day. To get more out of the exercise, count 2 seconds as you raise your hips, hold for 2 seconds at the top and lower back down over 4 seconds.
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4. Kneeling Hip Flexor Stretch
Place one foot in front of you and one foot behind you, make sure that your hips are square and that your back foot is in line with your front foot. When in a stable position, attempt to tuck your pelvis under (posteriorly tilt your pelvis) and contract your glut muscles simultaneously (on the same side as the back knee). If this isn’t enough, keep your pelvis tucked under and slowly move your hip away from back foot. Hold the position for 30-40 seconds 3 x per day. Remain relaxed. The stretch may be uncomfortable but by no means painful. |
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We would like to warmly welcome Dr Rachel Duncan to the ChiroCure Clinic team.
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Dr Rachel Duncan is passionate in providing a high standard of treatment and care to her patients.
Her passion comes from her understanding of human physiology and the natural and gentle application of functional Chiropractic techniques. Dr Rachels goal is to ensure that individual patient needs are met through a holistic approach. As part of her ethos she delivers her treatments using a mixture of manual diversified adjusting, activator technique, pelvic blocking, soft tissue therapies and functional rehabilitation. |
Dr Rachel Duncan’s Hours
Monday 12 pm – 9 pm
Thursday 12 pm – 9 pm
Sunday 9 am – 4 pm
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We welcome our newest Chiropractor
ChiroCure Clinic would like to warmly welcome Jake to the team!
We are very excited to have you on board.
Availability:
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Massage appointments with Dr Jake Muddle can be scheduled online @ www.chirocure.net/appointments
Could your ‘desk posture’ be contributing to your lower back pain, neck pain or headaches? Chiropractic treatment can help!
Are you stuck behind a desk while slugging away at work all day long – five days a week?
If this sounds like you, there is a likely chance you might be suffering from what I like to call “desk posture”. Its typically characterised with your head projected anteriorly, your shoulders hunched forward, your hips feeling tight and your spine stooped over. Our chiropractors can assess and treat your spine to correct postural distortion causing your syndrome.
Other than the obvious physical appearance, what does this mean?
Decades ago, Vladimir Janda, a pioneer in physical medicine and rehabilitation, described this as the “Upper Cross Syndrome” (UCS) and “Lower Cross Syndrome” (LCS). While the body is amazingly robust and resilient, over time these postures can take a toll on the body. Problems may begin to arise involving the shoulder, neck, lower back, hips, knees and even the head and jaw joints.
Upper cross syndromeIn the UCS, your upper back muscles become increasingly tense due to the constant strain of having your shoulders forward and positioned anteriorly, while your chest & shoulder region becomes shortened or tightened due to this constantly held posture.
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Lower cross syndromeIn the LCS, your glutes have become underactive or weakened due to remaining in a sustained lengthened position. This is also often accompanied with a tight or stiff hip due to the prolonged shortening of the muscles crossing the hip joint.
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For a posture assessment or chiropractic spinal check appointment please contact ChiroCure Clinic on (03)90135133.