Exercise and Fitness

Time For A Tune Up?

January 6, 2026 by fu8AgJDK66

It’s not uncommon to hear from patients that haven’t seen us in 6 months or longer, their problem or pain complaint having returned. How frustrating, right?

Sadly, I’ve been there and believe me, I get it. The reality of many of the problems we treat, is that they simply come back. It isn’t because you’ve done something wrong or that you’re neglectful or silly. Problems like lower-back pain and neck pain, are highly recurrent problems by nature. They always occur due to a combination of risk factors, many of which are unavoidable. These include, our jobs, sitting, stress, sleep, and even our genetics.

If you experience your problem return after a period of time, you aren’t broken, you haven’t done anything wrong, and there is nothing to be ashamed of. However, this is precisely what we are trained to help with. Accurate diagnosis, excellent treatment and simple exercise can alleviate most issues surprisingly fast. If you have been a regular patient before, the chances are that you just need a little tune-up to get you back in shape! Progress is exciting, and it’s always a great feeling to know you’re on the right track in your health journey.

If you think this might be you, then perhaps it’s time for a closer look. Reach out to our team and find out how we can help you today!

Stay healthy,

Dr Jacob Augimeri

Got Your Back! 5 Simple Exercises to Beat Back Pain at Home

July 31, 2025 by fu8AgJDK66

Back pain is one of the most common reasons people miss work, stop exercising, or reach for painkillers. Whether it’s from sitting too long, lifting poorly, or just stress, your back takes the hit. But here’s the good news: movement is medicine. These five easy exercises can help relieve pain, improve posture, and keep your spine happy.

Cat-Cow Stretch
Start on your hands and knees. Inhale as you arch your back (cow), lifting your head and tailbone. Exhale as you round your spine (cat), tucking your chin and pelvis. Repeat 10 times. This loosens up your spine and eases tension.
Child’s Pose
From a kneeling position, sit back on your heels, reach your arms forward, and rest your forehead on the ground. Breathe deeply and hold for 30–60 seconds. A gentle stretch for your lower back and hips.
Glute Bridge
Lie on your back with knees bent and feet flat. Lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then slowly lower. Do 2 sets of 10–15 reps. Strengthens the glutes and supports your lower back.
Knee-to-Chest Stretch
Lie on your back and pull one knee to your chest, keeping the other leg bent or straight. Hold for 20 seconds and switch sides. A gentle release for the lower back and hips.
Bird Dog
On hands and knees, extend your right arm and left leg straight out. Hold for 5 seconds, then switch sides. Do 10 reps each side. Great for core stability and spinal control.

Consistency is key. These movements, done daily, can make a big difference in how your back feels throughout the day. If your pain is sharp, persistent, or radiates down the legs—see a professional for a proper diagnosis.

Your back’s got your support—now it’s time you support your back! 💪🧘‍♂️

5 Exercises Your Chiropractor Swears by to Keep You Strong After 50

July 31, 2025 by Jacob Augimeri

Staying strong after 50 doesn’t mean hitting the gym hard — it means moving smarter. These 5 simples, chiropractor-approved exercises are designed to keep your joints happy, your posture tall, and your body strong for the long run.

💪 1. Glute Bridges

Why: Strengthens your hips, core, and lower back — all essential for spinal support.
How to do it:

Lie on your back with knees bent.
Squeeze your glutes and lift your hips toward the ceiling.
Pause, then lower slowly.
Do: 10–15 reps × 2–3 sets

🧍‍♀️ 2. Wall Angels

Why: Improves posture and mobility in the upper back and shoulders.
How to do it:

Stand tall against a wall with arms in a “goalpost” shape.
Slowly raise and lower your arms, keeping them in contact with the wall.
Do: 10 reps × 1–2 sets

🧘 3. Bird Dog

Why: Builds core stability and supports your spine without strain.
How to do it:

Start on hands and knees.
Extend your right arm and left leg at the same time.
Hold for a few seconds, then switch sides.
Do: 10 reps per side × 2 sets

🪑 4. Sit-to-Stand

Why: Strengthens legs and builds confidence with functional movement.
How to do it:

Sit in a sturdy chair.
Stand up slowly, then sit down with control.
Cross arms over your chest for a challenge.
Do: 10–12 reps × 2–3 sets

🦶 5. Heel-to-Toe Walk

Why: Boosts balance and coordination to reduce fall risk.
How to do it:

Walk forward in a straight line, heel to toe.
Keep your eyes ahead and arms relaxed.
Do: 10–15 steps each way × 2 rounds

💡 Expert Tip:
Focus on quality over quantity. These exercises are about control, posture, and joint protection — not speed or intensity. If any movement causes pain, stop and speak to your chiropractor.

5 Exercises Your Chiropractor Swears by to Keep You Strong After 50

July 24, 2025 by Jacob Augimeri Leave a Comment

INTRO:
Staying strong after 50 doesn’t mean hitting the gym hard — it means moving smarter. These 5 simples, chiropractor-approved exercises are designed to keep your joints happy, your posture tall, and your body strong for the long run.

💪 1. Glute Bridges

Why: Strengthens your hips, core, and lower back — all essential for spinal support.
How to do it:

Lie on your back with knees bent.
Squeeze your glutes and lift your hips toward the ceiling.
Pause, then lower slowly.
Do: 10–15 reps × 2–3 sets

🧍‍♀️ 2. Wall Angels

Why: Improves posture and mobility in the upper back and shoulders.
How to do it:

Stand tall against a wall with arms in a “goalpost” shape.
Slowly raise and lower your arms, keeping them in contact with the wall.
Do: 10 reps × 1–2 sets

🧘 3. Bird Dog

Why: Builds core stability and supports your spine without strain.
How to do it:

Start on hands and knees.
Extend your right arm and left leg at the same time.
Hold for a few seconds, then switch sides.
Do: 10 reps per side × 2 sets

🪑 4. Sit-to-Stand

Why: Strengthens legs and builds confidence with functional movement.
How to do it:

Sit in a sturdy chair.
Stand up slowly, then sit down with control.
Cross arms over your chest for a challenge.
Do: 10–12 reps × 2–3 sets

🦶 5. Heel-to-Toe Walk

Why: Boosts balance and coordination to reduce fall risk.
How to do it:

Walk forward in a straight line, heel to toe.
Keep your eyes ahead and arms relaxed.
Do: 10–15 steps each way × 2 rounds

Relaxation, Stress Reduction and Meditation Classes

March 8, 2015 by Jacob Augimeri

Why Should I learn to Relax, Reduce my Stress and Meditate?

Meditation gives you something that nothing else can: It introduces you to yourself on all levels; the physical, the mental and intellectual and the spiritual. The classes will have a focus on these practices as they impact your health and well being.

Meditation will bring you:

* Peace of mind, calmness, and a sense of well being

* Better relationships, better health, and a better life.

* Personal, philosophical, and spiritual insights

* The direct experience of your eternal centre of being

Relaxation, Stress Reduction and Meditation classes will be held at Necks Backs Sports, under the guidance of Kaushal Bhuta. In addition to being a registered health care practitioner for twenty years, Kaushal has been a meditator for twenty five years.

Classes will involve a combination of relaxation, breathing, visualisation and affirmation at the physical, mental, intellectual and spiritual levels of the personality.

If you would like to take part in these classes or would like further information please speak with reception staff.

When are the classes held?

The classes will run for 5 weeks. They are held on Tuesday evenings at 8.00pm and go for approximately 1 hour. They take place at Necks Backs Sports at 8 Carrington Rd., Castle Hill. Participants will get a manual (in pdf format), together with a range of recommended resources.

How much do the classes cost?

$150 – for the 5 week block. Please note all monies are donated to a not for profit charity of Kaushal’s choice.

Our next class begins on:

Tuesday the 22nd of October, 2013.

We value your overall wellness and are committed to helping you do the same.