SPINE AND POSTURE

The Posture Reset: 5 Tiny Habits That Transform Your Spine Health

Let’s be honest, posture has such a reputation for being “hard work.” But it doesn’t need to be stiff, strict or boring. In fact, improving your posture is often as simple as sprinkling a few tiny habits into your day. These little shifts create magic when repeated often!

After nearly three decades as a chiropractor and a lifetime as an athlete, I’ve seen firsthand that your spine loves gentle, consistent attention. Here are my favourite micro-habits to instantly brighten your posture and make your body feel sooo much lighter.

1. The 30-Second Chest Opener
If there’s one stretch every modern human needs, it’s this. Phones, computers, driving, they all make our chest tight and our upper back cranky. Interlace your fingers behind you, gently lift your heart and breathe in deeply for 30 seconds. Ahhh… space returns instantly!

2. Stand Tall When You Scroll
We all scroll, so let’s make it spine-friendly. Stand with soft knees, weight evenly through both feet, and hold your phone a little higher. Your neck will feel so much happier, promise.

3. The “Tall Sits” Ritual
Each time you sit down, car, couch, desk, anywhere, take just one second to reset. Roll your shoulders back, lengthen through your crown and tilt your pelvis slightly forward. Micro-habit, mega-impact.

4. Root Yourself Through Your Feet
Your feet are your posture foundation! Spread your toes, feel the tripod of your foot and lightly switch on your core. You’ll feel your whole body stack beautifully.

5. Breathe Into Your Back
This is one of my favourite posture secrets. Your ribs expand sideways and backwards, not just forward. Gently place your hands on your lower ribs and breathe into them. Better breath = better posture.

Your Spine Will Love You for This
Tiny habits count. Try one, or try them all — your spine will absolutely notice.

The Athlete’s Guide to a Resilient, Happy Spine

Whether you’re a runner, gym lover or simply someone who wants to feel strong and vibrant as you age your spine is your powerhouse. As both a chiropractor and a competitive Masters athlete, I’ve learned that spinal resilience is the secret behind performance, recovery and longevity.

Here’s what the track has taught me about building a spine that truly thrives.

1. You Need Mobility and Strength
I see this every day: people chase strength but forget mobility. A youthful spine needs both! Mobility gives you freedom; strength gives you support.

2. Breathe Like an Athlete
Your breath is one of your most underrated performance tools. When your ribs and thoracic spine move well, your core stabilises and your running rhythm improves. Try gentle 360° rib breathing it feels amazing.

3. Your Feet Are Boss
Running is one giant chain reaction. If your feet are collapsing, your knees and hips twist, and your spine copensates. Strong feet = strong spine. It really is that simple.

4. Recovery Creates Resilience
Your spine LOVES recovery. Stretching, infrared sauna, hydration, mobility work, chiropractic adjustments and sleep all give your spinal tissues time to regenerate.

5. Your Mind Affects Your Spine
Stress shows up physically especially in the shoulders, diaphragm, neck and hips. Calm mind = calm spine. It’s all connected.

Train With a Spine That Supports You
When you care for your spine like an athlete, your entire body responds with energy, power and longevity.

How to Build a Forever-Young Spine

Ageing isn’t about getting older, it’s about losing movement, hydration and strength. And the best news? You can absolutely keep your spine feeling youthful with a few simple daily rituals.

Here’s my “Forever Young Spine Formula” that I share with patients, athletes and absolutely everyone who wants to feel vibrant as they age.

1. Morning Cat-Cow to Wake Up Your Spine
Overnight, your discs fill with fluid, which is wonderful! Gently moving your spine in the morning (like cat-cow) helps hydrate and nourish it evenly. It feels incredible.

2. Rib Twists for Upper-Back Freedom
Your thoracic spine LOVES rotation. Sit tall, twist gently and breathe into your ribs. This keeps your mid-back supple and your posture open.

3. Hip Flexor Love
Tight hip flexors are one of the sneakiest contributors to lower back fatigue. A 30-second hip-flexor stretch daily can change how your whole body moves.

4. Glute Switch-On
Strong glutes = happy lower back. Try 10 glute bridges and hold each squeeze for three seconds. Your spine will feel supported and energised.

5. Barefoot Balance for Brain + Body Youthfulness
Standing on one leg (especially barefoot) is AMAZING for your stabilisers and your nervous system. Try 20–30 seconds each side.

Your Spine Can Feel Better Every Year
With tiny daily rituals, your spine can feel younger, more open and more mobile as the years go by. You absolutely deserve to feel amazing in your body.

FOOT HEALTH AND BAREFOOT FUNCTION

Toe Yoga for Beginners: Wake Up Your Feet & Improve Balance

This is one of my favourite things to teach — because it looks cute, feels amazing, and works absolute wonders!

Toe yoga is simply the art of getting your toes to move independently, just like fingers.
Most people discover that their toes behave like one glued-together blob… and that’s okay! We’re here to wake them up.

Why Toe Yoga Matters

Toe yoga strengthens the intrinsic muscles of your feet — the little powerhouse muscles that:

• Stabilise your arch

• Control balance

• Support your ankles

• Reduce load on your knees and hips

• Make your gait smoother and more natural

Good toe control = good foot mechanics = better whole-body movement.

Try these toe-yoga exercises

1. Big Toe Lift
Lift only your big toes while the other toes stay pressed down.
Then reverse: press big toes down and lift the other four toes.
10 reps each side.

2. Toe Fan
Spread all toes as wide as possible.
Hold for five breaths.
Repeat five times.

3. Piano Toes
Tap your toes one at a time from big toe to pinky toe.
Even tiny attempts count!

The magic?

Within weeks, your feet feel stronger, lighter, more coordinated… and your balance improves without you even thinking about it.

Toe yoga = tiny movement, HUGE benefit.
Your whole body will thank you!

The Link Between Foot Strength, Stability & a Happy Lower Back

One of the most common surprises in my practice is this:
When we strengthen someone’s feet… their lower back often improves.

The feet and spine are part of the same movement chain.
If the base is unstable, everything above must compensate, especially the lower back.

Weak feet can cause:

• Collapsing arches

• Over-pronation

• Tight calves

• Knee stress

• Hip rotation

• Lower-back fatigue and pain

When your feet aren’t absorbing shock properly, your lower back becomes the “shock absorber” and that’s not its job!

Strengthening your feet supports your spine by:

• Improving the way your pelvis moves

• Reducing uneven load through the knees and hips

• Allowing your spine to stack and move naturally

• Improving overall posture and alignment

Simple drills for foot-to-spine happiness

• Toe yoga (always!)

• Short barefoot walks

• Arch doming exercises

• Calf raises with slow control

• Single-leg balance work

When your feet are stable, your whole spine breathes easier, literally.

I’ve watched people go from chronic lower-back tightness to feeling light, springy and mobile simply by strengthening their foundations.
It is absolutely magical.

BREATHING & NERVOUS SYSTEM

Nervous System Reset: How Chiropractic Helps You Move From Fight-or-Flight to Calm

Ever feel like your body is stuck on high alert? Heart racing, shoulders tight, jaw clenched?
That’s your sympathetic nervous system, your body’s “fight-or-flight” mode. And if it’s constantly switched on, it affects everything: posture, digestion, sleep, energy, and even your mood.

How Chiropractic Supports Your Nervous System

Chiropractic care doesn’t just adjust bones, it communicates with your nervous system.
When spinal joints move freely, signals flow more efficiently between your brain and body. This helps your body:

• Release tension naturally

• Restore mobility and posture

• Improve circulation

• Calm the nervous system

Self-Care Tools for a Nervous-System Reset

Even outside the clinic, you can help your nervous system:

• Gentle spinal stretches

• Deep diaphragmatic breathing

• Short barefoot walks in nature

• Mindful pauses between tasks

A calmer nervous system = a more energised, aligned, and happier YOU.

The Diaphragm–Pelvic Floor–Spine Triangle Explained Simply

Your diaphragm and pelvic floor are secret superheroes of movement, posture, and core stability.
When they work together, your spine is supported, your posture improves, and movement feels effortless.

How It Works

• Diaphragm: moves with your breath and helps stabilise your core

• Pelvic floor: works with the diaphragm to support organs and spine

• Spine: receives proper loading and decompression

When these systems aren’t coordinated, you might notice:

• Lower-back stiffness

• Pelvic discomfort

• Poor posture or “slumped” feeling

Simple Exercise to Connect Them

• Lie on your back, knees bent

• Inhale: let your diaphragm move down and pelvic floor relax

• Exhale: gently engage your pelvic floor as your diaphragm lifts

• Repeat 5–10 times, feeling the spine supported and lengthened

It’s like giving your core a gentle, loving reset, and your spine will thank you.

How Spinal Alignment Influences Your Nervous System and Wellbeing

Your spine isn’t just a stack of bones, it’s the communication superhighway for your entire nervous system.
Every misalignment or restriction can subtly affect posture, energy, sleep, mood, digestion… even your immunity.

Why Alignment Matters

• Freely moving spinal joints allow nerves to communicate efficiently

• Better nerve flow = improved organ function, posture, muscle tone and energy

• A healthy spine = a more resilient, vibrant body

Tips to Support Your Nervous System Daily

• Gentle morning spine stretches

• Mindful breathing exercises

• Short barefoot walks

• Chiropractic adjustments when needed

Your spine is your nervous system’s best friend, treat it with kindness and movement, and it will support you beautifully in every aspect of life.

ATHLETIC LONGEVITY AND AGEING WELL

Why Spinal Health is Your Secret Weapon for Longevity

Your spine is the foundation of every movement, every breath, and every step. When it moves freely, you move better, recover faster, and age with more vitality.

How a Healthy Spine Supports Longevity

• Mobility: keeps joints pain-free and strong

• Nervous System Function: supports energy, mood, sleep, and digestion

• Posture: reduces strain on muscles and joints

• Athletic Performance: improves running, lifting, and everyday movement

Even small daily adjustments — posture checks, gentle stretches, and spinal activations — make a huge difference in long-term vitality.

Functional Strength: Why It’s More Important Than Ever as We Age

Functional strength is the ability to move your body efficiently and safely through daily life — not just how much you can lift in a gym.

Why Functional Strength Matters

• Supports spine and joints

• Improves balance and stability

• Reduces risk of falls or injuries

• Makes everyday movements effortless and pain-free

Simple Functional Strength Exercises

• Squats, sit-to-stands, or step-ups

• Heel raises and short foot activation

• Glute bridges and hip lifts

• Core rotations and plank variations

Consistency is key! Just a few minutes each day keeps your muscles, joints, and spine strong and ready for life.