The brain and nervous system is the master controller of your body. It controls every single cell, tissue and organ in your body, even your immune system. The spine and skull is a suit of armor for your nervous system (spinal cord) and brain. As a chiropractor, Dr. Rupinder Sharma works with your spine and nervous system, to help your body work and heal the best it can, by removing nerve interference. Regular chiropractic care can help with a wide range of issues, from better coordination, sleep, more energy, better mental clarity to pain relief, headache relief and overall better quality of life. Also note that you do not need to have any aches and pains to visit a chiropractor, many use chiropractic care as a part of their regular wellness routine, or health regimen, just like brushing your teeth or going to the gym! Dr. Rupinder Sharma helps a wide variety of people from seniors and athletes to pregnant mums and bubs and whole families to keep healthy and vital!

At Fit Up Fitness we are always looking into ways that we can help our members move and feel better in affordable and accessible ways. We've recently brought into stock some Mobility Balls that are the perfect tool for performing what is called 'Self-Myofascial Release' (SMR).

Adherence to some type of SMR routine will bring about huge changes not only to your muscle health, but also your movement quality and recovery. Jay Cardiello from SHAPE Magazine says it best:

Life would be wonderful if we all had a personal massage therapist at our disposal to help rub out the soreness, stress, and tension that we experience on a daily basis. Unfortunately this is not realistic for most of us, and while we all love foam rolling, sometimes a foam roller is just too big for those harder-to-reach places.

However there is an effective way that one can experience complete relief from tired and aching muscles. Best thing about this is it's easily portable—it can be stashed in your desk at work or thrown in your carry-on. What magical tool am I talking about? A rubber lacrosse ball. This highly durable SMR (self-myofascial release) tool has become more popular over the past few years as an easy way to activate trigger points in muscles and relax very stressed areas.

Below are five different ways you can use a lacrosse ball for more effective myofascial release. Perform each of the following exercises for up to 60 seconds. They can be performed before or after your workout, as well as any time throughout the day.

1. Soothe sore feet. Place the lacrosse ball under the arch of your bare foot and begin rolling over it. The ball will provide instant relief from tight arches and also help those who suffer from plantar fasciitis. I recommend keeping a ball in a ziplock bag in the freezer for an after-work cold foot massage or storing one in your carry-on bag for your next flight.

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3. Loosen tight hips. Lie on the side where you are experiencing tightness with knees bent 90 degrees and stacked on top of each other. Rest hands on the floor in front of your body. Raise your hip, place the ball directly under the stressed area, and slowly lower your weight back onto the ball. Begin moving your hips around to massage and release tension in the area. If the pain is too severe, stand up, place the tight hip closest to the wall, and place the ball over the tight area. Begin moving your hip around to massage the pain away.

4. Relieve shoulder stress. Positioning the ball in this area can be tricky, so place it in an old stocking or sock to give you more control. Stand tall with your back close to the wall. Hold the end of the stocking or sock with one hand and, allowing the ball to rest between you and the wall, position the ball directly over the stressed area. Press your back into the wall. You can rest the ball over the area or perform small circular motions until you start to feel relief.

5. Ease forearm pain. Sitting in front of a computer all day can wreak havoc on your forearms. If not properly stretched and strengthened, this can lead to carpal tunnel syndrome. Try these two ways to relieve the tension: Hold the ball in one hand and roll it up and down the forearm, or place the ball on a desk or other flat surface and rest your forearm over the ball. Press your forearm into the ball and run it over the ball. I recommend doing this several times throughout your work day to relieve your muscles.

Fit Up have Mobility Balls in stock for only $10ea, as well as some other key SMR tools including Spike Balls, Foam Rollers and Peanuts.

Come in and see the Fit Up team to purchase your Mobility tools today! Feel better and move better!

REFERENCE:

Cardiello, J. (2016). The Best Tool for a Deeper Self-Massage. Shape Magazine: http://www.shape.com/blogs/fit-list-jay-cardiello/best-tool-deeper-self-massage

It's so easy to 'go off the rails' when it comes to the festive season and your health and fitness. It doesn't have to be all-or-nothing, however, and often times we are thinking of everyone and everything but ourselves.

Use these quick and easy tips to make sure you make it through the silly season without setting yourself and your fitness goals back!

1. Eat Before Heading Out First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping meals is not a good idea either, because you will only be forced to eat more later.2. Drink With Moderation... This is a tough one with end of year functions and work parties. It is best, however, to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you have already eaten! Watch out for that sneaky sugar! 3. Stay Active! You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the shops or just use the stairs! Fit Up will have a new 15min workout on the whiteboards each week so if time is the issue ask the staff about completing the quick blast! 4. Get Out Of The House Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a game of backyard cricket or footy can burn up some calories and will keep the children entertained.5. Don’t Skip Your Strength Workouts Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. With all of those extras you had on the holiday meals, you might even gain some extra muscle and this is much better than gaining extra fat. Stay toned6. Enjoy Yourself :) Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.7. Drink A Lot Of Water! This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

If you have any queries around how to stay on top of your health and fitness goals throughout the holidays, please contact FIt Up Fitness on (07) 5463 2737, admin@fitupfitness.com.au or chat with the team at any time!