April Newsletter 2016



                         Happy Healthy Gardening

As spring enters our lives, so does the pressure to tidy up our gardens ready for summer. It is important to remember however, that if you don’t garden with caution, sprucing up your lawn, flower beds, trees and bushes may leave you in agony for months to come. Gardening can provide a great workout, but with all the bending, twisting, reaching and pulling, your body may not be ready for gardening overload without proper preparation.

Before reaching for your gardening tools it is vital to stretch your muscles. The back, upper legs, shoulders, and wrists are all major muscle groups affected by our green fingered activities. As with any type of exercise, a warm-up and a cool-down session is as crucial to gardening as it is for any other physical activity. Performing simple stretches before and after will help avoid injuries, pain and stiffness. Remember to be aware of your posture and body positioning while gardening. Kneel, but don't bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced.

Once your garden makeover is completed, you may be left with muscle aches and pains and the need to soothe your body. Apply a cold pack on the area of pain periodically, 10 minutes at a time, with an hour between each icing session. If the pain remains after 48 hours you may wish to consider a visit to a chiropractor. For further gardening tips, please watch this video from the British Chiropractic Association.


Healthy gardening snack

Gluten free cracker bread (1 tray)                      
70g (100ml) linseeds
60g (100ml) sunflower seeds
70g (100ml) chia or sesame seeds
1 tbsp psyllium husk
8.8 ounces (250ml) hot water
46g (50ml) coconut oil
Pumpkin seeds and sea salt to sprinkle on top

Mix all the dry ingredients in a bowl. Melt the coconut oil in the water and mix in the liquid with the dry ingredients. Spread out onto a paper lined baking tray. Sprinkle pumpkin seeds and a bit of sea salt on top. Bake in 150°C for 60 minutes or approximately 130-140°C in fan assisted ovens. Take out and cut into big squares. Put the breads on a grid and leave in the oven for an additional 60 minutes in the afterheat.




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General Chiropractic Council British Chiropractic Association The Royal College of Chiropractors The European Chiropractors Union The European Academy of Chiropractic
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