Saturday 18th of April 2020

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Good Morning Everyone,

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We hope you are all staying healthy at home.

In these unprecedented times, many of our patients and members of our community may find themselves spending the vast majority of their time at home for an indefinite period of time. While we are all trying to do our bit to stay safe and protect the vulnerable in our community, we must also create spaces at home that support our health and wellbeing. 

The team at the City and Manning Road Chiropractic Centres are here to help. If you need some guidance on how to make your time at home work for you, here are some simple tips you can start using today. 
 
Routine
Set yourself a routine, much like you would if you were still going to work, sports, social events and the like every day. Wake up at the same time every morning, eat meals regularly, set aside time to exercise, and spend quality time with those you live with to help maintain your physical and mental wellbeing. 
 
If You Are Working From Home, Set Up A Productive Space 
If you have a separate study in your home then look no further, but for many a work set up will usually be on the kitchen table. Try to avoid working on your bed or on the couch so you can separate work from relaxation at the end of the day. 
Get the ergonomics right in your workspace by bringing an ergonomic/supportive chair to the table and sitting with your feet either flat on the floor or supported by a footrest. Arms should be relaxed by your side (wrist straight when using mouse and elbows at 90-110deg when typing), with your posture relaxed and tall. 
If there is an opportunity to be at a standing desk, even better, as this will be helpful for most people. If standing, maintain an upright relaxed posture and use a footrest.
Your eyes should be looking straight ahead at your screen and if you’re working off a laptop, you can do this by having a separate mouse and keyboard and elevating your screen, to help keep your posture straight.

Check out the video from the Australian Chiropractors Association below for more information. 

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If You Are Working From Home, Take breaks 
While it’s easy to get lost in the hours of work, it’s important to remember to give both your mind and body a much-needed break. Every 30 minutes or so, get up and do a little stretch or something quick and active like 10 squats or star-jumps. As long as you’re moving! 
The Straighten Up app is also a great tool to help get you moving and improving your posture. The app was developed by the Australian Chiropractors Association, and features a three-minute stretching program designed to help improve your spinal health, posture and overall wellbeing. Download the free app from the App Store or Google Play. 
 
Stay Connected
Those of us who are able to spend quality time at home during this period are very lucky, but it can feel a little isolating at times. Colleagues, friends and family you would normally see every day, are only a phone call away so stay connected with them by having video calls, or a casual chat to simply check in with them. 
 
Technology Breaks
We know you may be finding yourself watching a lot more TV, browsing the internet, or glued to your computer for work for extended periods of time at the moment. At the end each day, try and take a break from technology and screens by going for a walk or bike ride outside, spending time with those in your home, cooking a meal or taking up a new hobby. 
If walking is your exercise of choice at the moment, the Just Start Walking app is a great tool that lets you set reminders about going on daily walks and even tracks and maps your walks! Learn more about the free app atwww.juststartwalking.org.au or download it now from the App Store or Google Play.
 
Shop Safely
We know grocery shopping may be one of the only opportunities some of you have to leave the house at the moment, however we also know these trips can be stressful and make some feel a little anxious. If you have found that you do not feel comfortable shopping at the moment, we urge you to try out a local delivery service like Karra Fresh Produce Delivery. 
With Karra Fresh Produce you’ll be able to get fresh produce delivered to your door and you’ll be supporting a local business at the same time. We particularly love their seasonal boxes, made up of a mix of fruits, vegetables or both, these give you the perfect opportunity to get creative. Maybe you’ll get to try some things you don’t use often; find some new recipes online and experiment with your cooking!
To see if Karra Fresh Produce will deliver to your address, flick them an email at karrafreshdelivery@hotmail.com.
Click on the 'Karra Fresh Produce Delivery' button below for a full list of available items and prices.     
 
Caring For Your Spinal Health At Home
While we are still operating, primarily through our Manning Road practice, we are aware that some of you are unable to come into the clinics at this time.
For those of you who cannot come in, we would like to continue providing you with any support and care we can during this time. If you click on the 'Chiropractic Exercise Booklet' button below you will find our Exercise Booklet, full of stretches and exercises you can do at home. 
Please note: If you find that any of the exercises cause discomfort or pain, stop that particular exercise/stretch immediately.
Also, please remember walking is the best exercise! Even just marching on the spot is more beneficial than sitting on the couch.
 
Stay Safe!
If you would like any further advice or assistance on implementing good spinal health habits while at home, contact us on (08) 9356 1051 or at manningrd@citychiropractic.net.au.
 
Remember, if it’s all getting a bit much…turn off the news for a little while, take some time out of each day for yourself, relax, eat your favourite foods and do what makes you happy. All you need to do is take care of yourselves.  At the end of the day, the number one goal is to get you and your family through this in one piece, so what works for someone else may not work for you. It is OK to chill out on the couch for a day if that is what you need.
 
Yours in Health, 
Dr Hellemons, Marianne, Leah, Leonie and Savannah.