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Exercises For Neck Pain

Exercises For Neck Pain

Neck pain is a significant contributor to disability in Australia 1.  At Eastland Family Chiropractic, your Ringwood chiropractor, we see it every day.  Common causes of neck pain include: prolonged sitting, slouching postures, poor sleep, car and sporting accidents, and even stress 2.  In fact, recent studies have shown that being stressed can double your risk of suffering neck pain 2

Weare all about empowering our patients to improve their own health.  We have compiled a number of exercises that you can do at home to help relieve your neck pain and strengthen your neck muscles.  Choose the ones that help you the most, and make sure that you stop if any of these exercises increase pain.  Perform each exercise slowly and maintain each stretch for at least 30 seconds3.

Side and diagonal neck stretches

It is important you keep your shoulders down away from your ears.  If you keep forgetting to relax your shoulders, sit on your hands! Tilt your head to the side,bringing your ear towards your shoulder.  You should feel a stretch down the side of your neck, as the weight of your head stretches out your upper trapezius muscle.  To maximize the stretch, gently pull your head further with your hand.

To do a diagonal stretch, keep your head in the side bend position, and then slowly turn your head so that you are looking at your hip on that same side.  The stretch should now be felt in the back of your neck.  As before, you may wish to increase the stretch by pushing your neck further forward with your arm.  This stretch targets the levator scapulae muscle, and is particularly good for those of us who spend all day sat in front of a computer screen!

Dorsal glide

The dorsal glide stretches the suboccipital muscles,just beneath the base of the skull at the back of the neck.  It also strengthens the deep neck flexor muscles, which are commonly weak in patients suffering from neck pain.

Tuck your chin in and bring your head backwards over your body.  Hold it for a count of 6, and then relax for 10 seconds.  Repeat 10 times.  You may perform this stretch sitting, standing or even lying down, which makes it a great one to do whilst driving, in bed or even at the office.

Chest stretch

This stretch is great for targeting the pectoralis muscles and the front portion of the shoulders.  It should look like you are trying to make snow angels in the air.  To begin with, stand tall and proud and tuck your chin in (by performing the dorsal glide, see above).  Raise your arms so that they are in line with your ears.  Take a deep breath in, and whilst you are breathing out, slowly lower you arms so that you are trying to bring your elbows together behind your back.  You should feel a stretch through the front of your chest.  Hold the stretch for 6 seconds, and then relax for 10 seconds.  Repeat 10 times.


Reference List:

  1. Fact Sheets 2012 [12/04/2016]. Available from:
  2. Grimby-Ekman A, Andersson E, Hagberg M. Neck pain and perceived stress: analysing repeated binary outcomes from a cohort study. Occup Environ Med. 2011;68:A116-7.
  3. WebMD. Neck exercises 2014 [12/04/2016]. Available from:

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5 Relaxation Techniques

5 Relaxation Techniques That Zap Stress Fast

Relaxing doesn’t need to be expensive by going to spas and vacations. Just follow these 5 easy steps to relieving stress fast

5 Relaxation Techniques That Zap Stress Fast

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Asperger’s, Symptoms and Treatments

Asperger’s, Symptoms and Treatments

Asperger’s is one of a group of conditions called Autistic Spectrum disorders that affect a child’s abilities in social skills and communication, often presenting with an all-consuming interest in a specific subject or hobby.

The team at Perth Brain Centre, experts in Asperger’s treatment Perth, see many children with this developmental disorder considered to be at the milder end of the Autistic spectrum.

While there are medications designed to treat specific symptoms of the condition, for patients of Perth Brain Centre, Neurofeedback therapy has proved invaluable. If you have a child with Asperger’s and want to find out more about the Neurofeedbacktreatment options and other help available at the practice – including diet, nutrition and exercise advice, please call to arrange an appointment on (08) 6500 3277 today.


There is presently, no cure for Asperger’s syndrome but treatment can help enormously with the symptoms.The severity of the symptoms can vary a lot – and one of the reasons why diagnosis is so difficult.

Symptoms include:

  • Difficulty understanding humour or empathising with the feelings of others
  • Lacking non-verbal communication skills such as making eye contact or using facial expressions
  • Obsession with one or more specific areas of interest such as the weather, or an encyclopaedic knowledge of a particular topic such as dinosaurs or train timetables
  • Having long conversations without understanding or noticing any verbal or non-verbal feedback from the other person such as their trying to change the subject or looking bored
  • Speech is often mono-toned or rapid.
  • Often clumsy, with a lack of coordination

The delays in the development of language skills that often characterize other Autistic spectrum disorders are not usually evident in children with Asperger’s. However, they often have delays in the development of their motor skills and may be late learning to walk or to catch a ball, for example.

Children affected often appear uninterested in forming friendships and by the time they become young adults, they often experience anxiety and depression.

Treatments Available

As mentioned earlier, there are medications that can help to improve specific symptoms such as hyperactivity or anxiety. This Asperger’s treatment Perth, focuses on using Neurofeedback treatment, a specialized intervention that has produced some remarkable and well-documented results in reducing the symptoms of Autistic Spectrum Disorders, demonstrating improvements in the areas of:

  • Speech, language and communication
  • Social skills and behaviour
  • Physical health
  • Sensory and cognitive awareness

Nerofeedback provides a very effective way of positively affecting brain function without the use of drugs. By improving areas of the brain where abnormal connectivity is a problem and normalising functioning, improvements in symptoms of Austistic Spectrum disorders, including Aspberger’s, are made possible.

Parents have reported positive changes including:

  • Reduction of anxiety, emotional outbursts and hyperactivity
  • Increased calmness
  • Better behaviour, attention and focus both at home and at school
  • Slower, more ordered speech patterns
  • Better social skills, building friendships
  • Better creative thinking processes
  • A better understanding of the feelings and emotions of others

To find out more about specialist Asperger’s treatment Perth, please call us today to arrange an appointment on (08) 6500 3277. Unlike medications, Neurofeedback has no side effects and the changes produced, provide permanent benefits for your child.

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