Movement & Posture

Sitting for hours each day can wreak havoc on your posture, spine, and energy levels. In this blog, we share five essential movements every office worker should be doing daily to counteract the effects of prolonged sitting. Learn how to improve posture, ease tension, and protect your long-term health with simple exercises you can do at home or in the office — no fancy gear required.

Looking to build strength, improve mobility, and prevent injury—without a gym? Discover 8 simple yet powerful exercises you can do at home, school, or work. These movements are easy to scale, joint-friendly, and ideal for restoring functional strength and flexibility. Learn how to train smarter, not harder—based on real results and grounded in science.

Strong, balanced feet create the foundation for a resilient body. By following these beginner to intermediate balance and coordination exercises, you’ll improve mobility, reduce injury risk, and enhance whole-body performance. At Neurohealth Wellness, we help you move pain-free, starting from the ground up.

Ankle pain is a prevalent issue that can affect anyone, whether due to injury, poor footwear, or overuse. At Neurohealth Wellness, we focus on both treating and preventing ankle pain through a comprehensive approach. This blog highlights effective treatments such as rehabilitation exercises, rest, and elevation, along with the role of footwear adjustments in preventing pain. We also discuss the importance of strengthening the feet and improving balance to reduce the risk of future injuries. By incorporating additional therapies like dry needling and photobiomodulation, we aim to help you recover faster and build long-term resilience against ankle pain.

Healthy fascia is essential for pain-free movement, better posture, and lasting strength — yet it’s one of the most overlooked systems in the body. When fascia is hydrated and loaded correctly, your tissues become elastic, coordinated, and efficient. When it stiffens or dehydrates, movement becomes restricted, leading to tension, joint stress, and pain. This blog explains what fascia really does, why hydration isn’t just about drinking water, how poor mechanics affect your tissue quality, and how Neurohealth Wellness’s chiropractors, massage therapist, acupuncturist, and hypnotherapist work together to restore healthy, resilient fascia that moves with ease.

In this blog, we explore the benefits of foam rolling, or self-myofascial release (SMR), as an effective tool for muscle recovery and flexibility. Foam rolling helps relieve muscle tightness, improve range of motion, and enhance performance. We provide a step-by-step guide on how to use a foam roller for key muscle groups, including the back, hamstrings, calves, quadriceps, and iliotibial band (ITB). Foam rolling can be a valuable addition to your post-workout routine or a way to alleviate muscle discomfort from daily activities. With the right technique and consistency, you can improve your flexibility and overall well-being.

Modern footwear often restricts natural foot movement, leading to weak muscles, poor balance, and chronic pain. Embracing barefoot living can help restore foot strength, improve posture, and reduce the risk of injuries. This blog explores the benefits of going barefoot, practical tips for transitioning safely, and foot exercises to enhance balance and stability. At Neurohealth Wellness, our team is here to support you with personalized assessments and expert guidance. Reclaim your foot health by freeing your feet—start your journey today with Neurohealth Wellness in Allambie Heights!

Hanging for just two minutes a day can transform your health, posture, and overall well-being. Learn how this simple practice improves spinal decompression, shoulder mobility, grip strength, and mental clarity. Discover easy tips to incorporate hanging into your daily routine and experience the powerful benefits of better posture and reduced back pain. Ready to elevate your health? Start hanging today and connect with Neurohealth Wellness for personalized support on your wellness journey.

The hip hinge is a fundamental movement pattern that strengthens the lower body, protects the spine, and supports daily activities like lifting, bending, and standing up. At Neurohealth Wellness, we guide clients in mastering this technique to improve posture, flexibility, and overall strength. Whether at the gym or in daily life, the hip hinge helps prevent injuries, supports core stability, and enhances functional movement. Embracing this essential movement not only aids athletic performance but also counteracts the effects of sedentary habits, promoting long-term mobility and resilience.

In this blog, we explore how modern footwear, with its narrow toe boxes, elevated heels, and rigid soles, can restrict the natural movement of your feet, leading to pain and deformities. We compare the effects of restrictive shoes to traditional foot binding, highlighting the importance of choosing the right shoes, strengthening foot muscles, and seeking professional support. At Neurohealth Wellness, we’re committed to helping you restore foot health and maintain overall well-being through tailored advice and effective treatments.

Poor sitting posture doesn’t just strain your neck—it affects your entire body. In this blog, we explore how slouching impacts the spine, nervous system, mood, and breathing. You’ll learn how posture is connected to fascia, muscle imbalances (like Upper Cross Syndrome), and even your vagus nerve. Discover practical, science-based tips including exercises for your deep neck flexors and scapular muscles, as well as how cupping and Gua Sha—offered by our chiropractors and Ana, our massage/myotherapist—can release tension and improve circulation. We also debunk common posture myths and explain why dynamic posture is key to staying pain-free and energised.

Discover how Dr. Andrew Huberman’s science-based stretching protocols prioritise consistency over intensity to unlock lifelong flexibility, reduce pain, and support whole-body health. This evidence-backed approach emphasises static stretching, microstretching, and neuromuscular techniques like PNF — all adaptable to your lifestyle. Learn how Neurohealth Wellness integrates these principles to help you move better, feel stronger, and live pain-free on Sydney’s Northern Beaches.

Stretching feels good — but it doesn’t make you flexible. Lasting flexibility comes from true tissue remodelling, particularly the addition of sarcomeres in series inside the muscle. The latest research shows that end-range tension, active contractions, and repeated exposure over weeks are what actually drive long-term improvements. This is why PAILs/RAILs are so effective: PAILs create high tension at long muscle lengths to stimulate structural change, while RAILs build strength and control in your new range. At Neurohealth Wellness, we integrate these techniques with chiropractic care, mobility training, acupuncture and soft tissue work to help you move better, prevent injuries and regain confidence in your body.

Build real core strength—not just abs. This blog reveals the most effective, spine-friendly core exercises designed to help you move better, feel stronger, and reduce back pain. Backed by science and written by the team at Neurohealth Wellness, this guide is ideal for active individuals, athletes, or anyone who wants to train smarter and live pain-free.

In this post, we explore the importance of building strong, resilient feet to improve balance, prevent pain, and enhance overall body function. With modern footwear and sedentary lifestyles weakening our feet, many of us struggle with foot pain and poor mobility. We introduce Sole Exploration, a simple, natural method to rebuild foot strength by gradually increasing the tolerance of your feet to pressure. This practice helps restore the natural function of your feet, promoting better alignment and mobility throughout the body. Say goodbye to foot pain and hello to stronger, more balanced feet with these easy exercises!

Building a resilient core is the key to strength, mobility, and injury prevention. By following these progressive routines, you’ll develop stability from the inside out and unlock greater performance in daily life and sport. At Neurohealth Wellness, we help you move better, recover faster, and live pain-free.

Good posture is crucial for your overall health and well-being. In our screen-dominated world, poor posture has become common, leading to various physical issues like joint wear and tear, muscle fatigue, and spinal stress. Maintaining proper posture not only improves confidence and mental clarity but also supports breathing, digestion, and shoulder health. Common postural imbalances such as sway back, lumbar lordosis, thoracic kyphosis, and forward head posture can be corrected with targeted exercises. Neurohealth Wellness offers professional assessments and treatments to help you achieve optimal posture. Contact us to learn more.

Tight calves are more than just a nuisance — they can be a sign of deeper issues like poor movement patterns, footwear choices, or nervous system tension. This blog explores the five most common causes of chronic calf tightness and how to fix them for good. Learn how your nervous system, posture, footwear, loading habits, and tissue quality all contribute — and discover practical tips to release your calves and restore natural, pain-free movement.

Dormant or weak glutes can lead to poor posture, back pain, and decreased performance in daily activities and sports. This blog explores the causes of "sleeping glutes," such as prolonged sitting and lack of movement, and highlights the benefits of revitalising them, including improved stability, reduced injury risk, and enhanced mobility. It provides a step-by-step guide to activating and strengthening your glutes with targeted exercises like glute bridges, squats, and lunges, alongside lifestyle tips to keep your glutes engaged. With guidance from the experts at Neurohealth Wellness, you can reclaim strength, balance, and pain-free movement.

Hip mobility is essential for pain-free movement, supporting everything from athletic performance to daily activities. Poor mobility can lead to compensations that cause pain in areas like the lower back, knees, and feet. This article covers the causes of restricted hip mobility, its impact on pain, and provides effective exercises to improve function, strength, and flexibility, helping you move with ease and reduce injury risk.

This post explains how choosing the wrong footwear can lead to pain and discomfort in various parts of the body, such as the feet, knees, hips, and lower back. It highlights the importance of understanding foot mechanics and how modern shoe designs, especially those with narrow toe boxes and elevated heels, can disrupt natural movement and cause long-term issues. The post discusses different types of shoes, including minimalist and cushioned options, and emphasizes the need for shoes that support natural foot function. It also advises seeking professional guidance to select the right shoes based on individual foot mechanics and activity.

Ankle sprains don’t have to lead to years of instability. In this comprehensive guide, Neurohealth Wellness breaks down why ankle sprains happen, what causes “wobbly ankles,” and the essential steps to rebuild strength, mobility, and balance. Learn how our chiropractors, massage therapists, acupuncturists, and mind-body practitioners work together to restore proper function and prevent future injuries. If you’re tired of rolling your ankle or want to recover properly the first time, this blog shows you exactly how to regain confident, stable movement.Ankle sprains don’t have to lead to years of instability. In this comprehensive guide, Neurohealth Wellness breaks down why ankle sprains happen, what causes “wobbly ankles,” and the essential steps to rebuild strength, mobility, and balance. Learn how our chiropractors, massage therapists, acupuncturists, and mind-body practitioners work together to restore proper function and prevent future injuries. If you’re tired of rolling your ankle or want to recover properly the first time, this blog shows you exactly how to regain confident, stable movement.