Welcome to Straight Up-Chiro Chat.

In the last newsletter, we spoke about how Summer bodies are made in Winter. We also spoke about living your life with courage, and how that meant having dreams and goals. To bring those dreams closer and to achieve your goals we talked about building the right foundations on which to develop a winner’s mindset. One that would help you build the best habits for your life.

So, now you’re all ready to rise with the sparrows, eat right, drink lots of water, create balance in your life, and begin a lifelong process of continual learning, right?

“Yeah, but it’s Winter. And I’m broke. The gym is waaaay too expensive, and did I mention – it’s Winter!”

It won’t be winter forever. Very soon it will be Summer! Do you really want another Summer to arrive and you still:

• Can’t fit into your jeans?
• Turn heads on the beach but for the wrong reasons?
• Can’t climb the stairs without feeling like you’re having a heart attack?
• Can’t play with the kids, grandkids, nephews, nieces, or even the dog. Have they stopped asking?
• Don’t feel confident and strong in your own skin?

We do understand that the last two years may have put a dent in the finances so going to the gym might not be an option. But you know what is an option? Working out at home!

5 Exercises you can do at home if you are a beginner

Complete 2 sets of 10 to 15 repeats of each exercise, with a pause between each move, and you will have a full-body workout. The full set of 10 different exercises (in subsequent newsletters)  should take between 15 – 20 minutes.

5 Exercises you can do at home if you are a beginner

Complete 2 sets of 10 to 15 repeats of each exercise, with a pause between each move, and you will have a full-body workout. The full set of 10 different exercises (in subsequent newsletters)  should take between 15 – 20 minutes.

The Bridge

Having a strong core (trunk extensors – the muscles that run from your skull to your pelvis, the pelvis – including the inner muscles of your pelvis, and hip flexors – the muscles that control your hips and sit inside your pelvis, abdominals- your soon to be six-pack, side muscles, and diaphragm, ) is essential.

1. Lie flat on your back.  Bend your knees, keeping your feet flat on the floor, and your arms at your sides.
2. Pushing against the floor with your feet and, clenching your stomach and butt muscles, raise your butt off the ground until your hips are as high as they can go, and then squeeze your glutes (your butt). Hold this position for a moment.
3. Return to the starting position slowly and then repeat.
4. Make sure that you don’t allow your hips to dip down from side to side (keep that pelvis stable and parallel with the ground).

Chair Squat

Want great legs and a fabulous butt?  Welcome to squats.  Starting by using a chair will teach your body the proper way to do any form of squats.

1. Stand with the chair behind you, close enough to sit on easily.  Make sure your feet are shoulder-width apart, and your toes are slightly pointed out.
2. With your arms stretched out straight in front of you, bend your knees, and lower yourself down until your bottom just touches the chair. Be sure that when you bend your knees, you don’t allow your knees to jut over where your toes are.  (Don’t allow your knees to track over and in front of your toes).
3. Don’t actually sit down on the chair but you can allow your butt to just touch the chair for a moment.
4. Using your legs, push yourself back into a standing position.

Knee push-ups

This exercise will help you build your strength before you attempt other forms of sit-ups.

1. Start in this position with your knees on the ground.
2. Keep your back, neck, and head in a straight line, and push up on your hands until your arms are fully extended.
3. Keeping that straight line, bend your elbows to lower yourself down to the starting position. Keep your elbows at a 45-degree angle.

The Stationary Lunge

The lunge is excellent for your legs, hips, and butt. If you have bad knees talk to your chiropractor first.

1. Take a long step, right foot first. With your right leg in front of you and your right foot flat on the ground, your left foot will be up on its toes behind you.
2. Bend your knees until your right thigh is parallel to the ground (again, make sure that your knee does NOT track over past your toes). Don’t rest your left knee on the ground. Allow it to hover just above the ground.
3. Push against the ground with your right foot until both legs are straight again. Repeat 10 – 15 times, and then switch legs – left leg in front and foot flat on the floor.

Plank to Downward Dog

Ever seen a cat or a dog stretch?  That’s what we’re aiming for here.  It’s an excellent exercise for your upper body as well as your shoulders.

1. Start in this position.



2. Keep your back, neck, and head in a straight line, and push up on your hands until your arms are fully extended and your hands are under your shoulders.
3. Now push your butt up towards the ceiling by lifting your his up and keeping your hands pressed into the mat and straighten your legs as much as you can.  You will be in an upside-down V-position.
4. Then slowly bring your hips down so that you are back in the starting plank position.
5. Keep the ab and butt muscles engaged and tight.

Look out for future newsletters where we give you more exercises for an at-home beginners workout to start you moving!

Not sure if your body can cope with a new exercise program?  Do you have a constantly sore neck, back, or shoulder?  Does sitting or walking make your hips hurt?  Exercising with an incorrectly aligned spine, you could hurt yourself even more. Before you begin any exercise routine, make an appointment with a chiropractor and they will make sure your spine is ready to carry you to your goals and dreams.

Call us today and book your appointment or to book online!

Yours in health,
Dr. Monica and Helen