Spinal Solution

19/02/2026

Can you get down to the floor… and stand back up… without using your hands?

This is the Sitting–Rising Test (SRT). In a study published in the European Journal of Preventive Cardiology (de Brito et al.), higher scores on this simple test were linked with better long-term health outcomes. It’s a quick snapshot of mobility, strength, balance, and control.

How to score it (quick version):
Start at 10.
Minus 1 point each time you use a hand / forearm / legs uncrossed for support.
(Please do it safely: non-slip surface, and have a wall or chair nearby.)

Your turn: comment AGE / SCORE (example: 47 / 8).
If it wasn’t a 10, tell me what limited you: hips, ankles, balance, or strength?

16/02/2026

One hard hour can’t outwork 10+ hours of sitting.

Movement bites across the day win.
3-5 minutes. Repeat daily.

Save this as your daily reminder, send it to someone who says they “have no time” and comment “DONE” when you complete your first moment bite today.

28/01/2026

Brain Balance is a Brain Skill.

One minute. Socks and shoes. Standing up. One foot off the ground.

This isn’t a party trick. It’s core and hip stability, ankle control and coordination. The stuff that helps you keep steady as you age. Balance and functional training is one of the most effective ways to reduce falls.

And the brain part: balance is run by your nervous system (your brain is constantly processing vision + inner ear + joint position to keep you upright). Regular movement is also linked with lower dementia risk, and newer research shows better balance/strength measures are associated with a lower likelihood of developing dementia.

Try it for 14 days. Make it an every day habit (like brushing your teeth). Test both sides.

Save this and check in with me

26/01/2026

At times like holidays, our routine often changes. How we move, how much we sit, what and when we eat. These things can contribute to pain and stiffness- even when you “haven’t done anything”, or “I just bent over to put my socks on”.

What you’ll find we all always ask is: “What’s been different?” The answer: change of routine.

Our body loves consistency. Move regularly and frequently. Small movements matter.

Can you relate?

21/01/2026

The barista got that right! 😄

07/01/2026

Keep it simple. The holidays don’t have to knock you off track from your health goals. A little daily movement, a little daily mindfulness. That’s all it takes.

19/12/2025

Only two days left to schedule your final appointment for the year. Wishing you a wonderful and safe holiday season with loved ones.

11/12/2025

Weight gain and inflammation doesn’t just affect your bloodwork, it shapes how your joints feel, how you move, and how you age. The good news? Small, consistent changes can shift your body back towards strength, mobility and long-term resilience.

If you’re noticing more stiffness, slower recovery or increasing joint pain, now is the time to take action.
Book an assessment and start moving toward a stronger, healthier future.

02/12/2025

Shoulder pain holding you back?

Join us for a FREE1 hour community Q&A where we unpack why shoulder issues happen, what they mean for your long term mobility and the practical steps you can take to move better.

This is your chance to ask questions, understand your body and learn simple strategies that support healthier, stronger shoulders as you age.

Everyone is welcome. Limited spots- reserve your seat.

Where: Spinal Solution. 98A Willoughby Road. Crows Nest
When: Monday 15th December 2-3pm

14/10/2025

13/10/2025

Strong. Stable. It starts with these two moves.

True strength isn’t about power. It’s about control. These two whole-body moves build both.

Push-up to Superman: integrates upper body strength with spinal stability and posterior chain activation.

Lunge to Warrior: trains lower body strength, balance and dynamic control.

Together, they strengthen the body as one connected system, improving posture, balance and resilience in everyday moment.