“It doesn’t look like a split, so it won’t help my split” – FALSE

🔎 𝘗𝘰𝘭𝘦 𝘥𝘢𝘯𝘤𝘦𝘳 𝘵𝘶𝘯𝘯𝘦𝘭 𝘷𝘪𝘴𝘪𝘰𝘯 🔍 ⁣
I often see this in classes, and I can see it in my instagram engagement too. Pole dancers/flexibility students don’t like things that don’t look like pole and they feel the same way about the splits 🤸🏼‍♀️. ⁣


It doesn’t need to be a split to help with your splits 👏 ⁣

There are sooo many exercises that don’t look like a split, that will greatly 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐲𝐨𝐮𝐫 𝐟𝐥𝐞𝐱𝐢𝐛𝐢𝐥𝐢𝐭𝐲 as well as 𝐫𝐞𝐝𝐮𝐜𝐞 𝐲𝐨𝐮𝐫 𝐢𝐧𝐣𝐮𝐫𝐲 𝐫𝐢𝐬𝐤 🤩. ⁣
Trust me, I know you don’t have a lot of time and you want to do what is most effective! I do too. ⁣
But injuries take so much time 💥. So preventing them will in the long run, saves you time ⏰!⁣

Do you have a niggle that you don’t want to turn into an injury? DM me now 🙋‍♀️⁣

#poledancers #psa #poledance #thechiroco #thepoledr #polelife #splits #split #flexibility #stretching #stretch #poledancersofsydney #poledancersofinstagram #hometraining #flextips #rehabistraining #prehab #chiro #chiropractor #sydneypoledancers #functionaltraining

Quality over Quantity - The Chiro Co

Quality over Quantity – reps, (p)rehab and conditioning.

I don’t usually like giving a set amount of reps and/or sets of an exercise to do 😱. 

I do it with my instagram posts because I know that is what people need, and if they are not injured it isn’t hugely problematic. 


I always say to my chiro, (p)rehab and flexibility patients, and it is relevant to my followers too, quality 👏 over 👏 quantity 👏. 

I don’t care if you do 60 reps of your rehab exercise, if you don’t do it properly! 

Rehab particularly, but also conditioning, is about using specific muscles to make specific joints perform specific actions. If you aren’t being specific, you likely aren’t achieving the full benefit 🤯. 

There is also the added factor of neuromuscular patterning 🧠 .. Sounds nerdy I know, but I will explain it, and its implications to nice lines etc in pole, next time 🙃. 

So if you do some of the exercises I post, aim for the target reps of course 🙌, but if you can’t do that many at a high quality – engaging the right muscles, then simply don’t do that many ☺️. 

#chiro #chiropractor #poledancers #qualityoverquantity

Is that a Stretch, or is it Nerve Tension?


Is that a stretch you’re feeling, or is it 𝐧𝐞𝐫𝐯𝐞 𝐭𝐞𝐧𝐬𝐢𝐨𝐧 💥? Part 2. (for part one check instagram for the video)

1️⃣ Lay on your back with your pelvic floor + core engaged, with a neutral spine and neck. Bring one leg towards your face with a pointed toe until you feel a stretch in your hamstring.⁣

2️⃣Flex your foot. Do you feel a change in sensation, or an increase in your “stretch”?⁣

3️⃣Keeping your foot flexed, bring the leg back down to the ground so you are laying on your back (change nothing except the angle at your hips). Does the added or increased sensation/“stretch” from flexing the foot go away?⁣

If you said yes to the above two questions, then the added “stretch” you are feeling when you flex your foot is actually nerve tension 😱❌. ⁣

Go back and look at the last video and read the caption for more info. ⁣

Follow for nerve glide videos to come to help with this issue 👏. ⁣

If you have pain or injury, get it checked by a professional 🙋‍♀️🙋‍♀️👩🏼‍⚕️. ⁣

This is just the basics of nerve tension! So if your flexibility is not improving no matter what you try, or you aren’t seeing the progress you would expect, hit me up for an appointment. I work late nights and weekend so no excuses! 😁⁣

#nervetension #splits #splitstretching #hamstringstretch #PSA #poledancers #flexibility #flex #flexy #benddontbreak #prehab #prehaboverrehab #stretchtechnique #techniquefirst #polelife #sydneypole #poledance #stretching #polelife #aerials #poledancersofig #training #thechiroco #thepoledr #poledancenation #homepole #hometraining

Active vs Passive flexibility gap graphic with The Chiro Co logo at the bottom

Active vs Passive Flexibility Gap

The active passive flexibility gap, and passive vs active stretching and flexibility. 💥⁣

I am always talking about this to my patients and students, however the greater the difference between your active and passive flexibility the higher your risk of injury. 🤸🏼‍♂️⁣

Over the next few weeks we will start to look at passive vs active stretching and flexibility. We will explore the benefits of active flexibility and some things in your stretching routine that may actually be hindering your flexibility progress, as well as potentially injuring you in the long term 👩🏼‍⚕️⁣

If you want a flexibility program, have an injury or a niggle that you want checked, send us an email and our chiropractor will get back to you to schedule a consultation

#prehab  #flexibillty #stretching #thechiroco #burwood #Sydney #chiropractor #pole

Shoulder blades “down and back”?!

“Shoulders down and back”

This cueing needs to STOP when we are talking about loaded overhead movements. 

Yes you need to engage in all your overhead movements ✔️ . 

Yes you should NOT just hang there ✔️ . 

But do you need to pull your shoulder blades down and back and together when your arms are elevated all the way overhead? 


“Stability” of the shoulder in these movements is complex however, you could be doing more harm than good by pulling your shoulder blades together when your arm is loaded overhead. 

When you elevate your arms overhead, your arms move through approx 180 degrees.  Not all of this should come from your glenohumeral joint (your “shoulder”). But rather in an approximate 1:2 ratio with your scapulothoracic joint (shoulder blade on your back) and your glenohumeral joint. I.e. when you lift your arm up, your shoulder blade should move (upwards rotation) approximately 60 degrees and your glenohumeral joint should move approximately 120 degrees (swipe for a visual thanks to Carvalho et. al). 

When you do not allow this upwards rotation, i.e when you bring your shoulder blades down and back together, you are forcing the movement predominantly into your glenohumeral joint. This can lead to shoulder pain and issues, commonly shoulder impingement, which I see a lot in pole dancers 🤸🏼‍♂️

This is general advice. If you have pain or shoulder issues, particularly during pole, please see a health professional > 🙋‍♀️🙋‍♀️

#scapularrhythm #health #prehab #injuryprevention #chiro #chiropractor #burwood