Pittwater Chiro

14/11/2025

Research shows that targeted hip strengthening is more effective long-term than cortisone injections for lateral hip pain. In a 2018 randomised clinical trial (Mellor et al., BMJ), an education + exercise program outperformed cortisone for improving pain and function in people with gluteal tendinopathy.

1. Side-Lying Hip Abduction
• 3 × 10–15 reps
• Toes slightly down, heel up, pelvis stacked
• Progression: ankle weights, bands, slow 3–4 second lowering phase

2. Lateral Band Walks
• 2–3 × 10–15 metres
• Soft bend in hips/knees, lead with the heel
• Progression: band at ankles, stronger band, mini-squat stance

3. Step-Downs (Lateral or Forward)
• 3 × 8–12 reps each side
• Keep pelvis level, control the descent
• Progression: higher step, dumbbells, slower tempo

These exercises help strengthen your lateral glutes, stabilise the pelvis and reduce tendon irritation — a proven approach for real, long-term improvement.
And of course… Rex will be supervising, as always, to make sure your form (and your vibes) are on point.

07/11/2025

Do you wake up with a tight or sore jaw?

One of our patients came to us with jaw pain that had slowly been getting worse. Their jaw would click when eating and sometimes even lock up. They wore a night splint from their dentist but were still clenching on it in their sleep — and mornings were always the worst.

When we looked closer, one side of the jaw was tight and restricted while the other was painful and noisy — a pattern we often see with TMJ dysfunction. Years of nighttime clenching and uneven movement had overworked the muscles and joints, leading to stiffness, clicking, and discomfort.

With a mix of gentle adjustments, soft tissue release, and strategies to reduce clenching, we were able to help restore normal movement and ease the pain. If this story sounds familiar, you don’t have to live with it — there’s plenty we can do to help.

Read our blog for more info - https://pittwaterchiro.com/https-pittwaterchiro-com-understanding-tmj-pain-jaw-clicking-and-clenching/ or book online at https://pittwaterchiro.com/contact.

31/10/2025

Here in the Northern Beaches, most of us are running on empty.

We work long hours, sit in traffic, chase deadlines, and juggle family and financial stress. Add in poor sleep, skipping meals, training hard at the gym (or not moving at all), and it’s no wonder our bodies start to break down.

The “bucket analogy” reminds us that every bit of stress — physical, emotional, and environmental — fills our bucket. When it overflows, that’s when pain, fatigue, or injury strike.

At Pittwater Chiro, we help you find balance again — by easing the load, improving how your body moves, and helping you recover properly so you can keep doing the things you love.

💧 Don’t wait for your bucket to overflow — read of blog on the bucket analogy (https://pittwaterchiro.com/bucket-analogy/) or book your next visit today!

28/10/2025

Always feel like your hamstrings are tight — no matter how much you stretch?

Here’s the thing: the problem might not start in your hamstrings. Your feet could be the key.

The plantar fascia under your foot is part of a long chain of connective tissue that runs up through your calves, hamstrings and lower back. When your feet are stiff, it can create tension all the way up the chain.

By releasing the bottom of your foot, you help that whole system relax — often giving you instant hamstring relief without even touching your legs.

Try rolling your feet before stretching — and feel the difference from the ground up.

Book with Pittwater Chiro if you’re tired of chasing tightness and want lasting mobility.

24/10/2025

Waking up with shoulder pain? You’re not alone.

Our latest blog explains why shoulder pain gets worse at night — and what you can do to finally get a full night’s sleep.

Read the full post (https-pittwaterchiro-com-shoulder-pain-worse-at-night/) and book your shoulder assessment today at Pittwater Chiro Mona Vale or Balgowlah.

21/10/2025

21/10/2025

Living with a chiropractor means help is technically on tap… but after a long day in clinic, it’s like asking a plumber to fix the toilet at home.

Tight suboccipital muscles (the ones right under the base of your skull) are a common cause of cervicogenic headaches — the type that start in your neck and wrap around to the front of your head.

Using a peanut trigger point ball is a great way to release these muscles and reduce headache severity.

And if your headache still doesn’t ease… book an appointment with your husband — I mean, your chiropractor 😉

16/10/2025

Had a disc injury before? You’re not alone — studies show about a 10–25% chance of it returning, especially in the first year.

The key risks? Returning to heavy lifting or long sitting too soon, weak core or hip control, and ongoing stress or inactivity.

At Pittwater Chiro, we guide you through every phase — from recovery to resilience — so your spine stays strong and supported. 💪

02/10/2025

☀️ Long weekend vibes are nearly here! A quick note on our clinic hours:

Mona Vale clinic will be closed Saturday 4th – Monday 6th October

Balgowlah clinic will be closed Sunday 5th – Monday 6th October

If you’ve got any niggles or pain that you don’t want slowing you down, now’s the perfect time to book in. Let’s get you moving and feeling your best so you can make the most of your long weekend at the beach. 🌊💆‍♂️

👉 Book online today to secure your spot before the break!

30/09/2025

Dizziness and vertigo can make even simple daily activities feel overwhelming. Chiropractic can addresses neck dysfunction, muscle tension and specialised vestibular rehabilitation can reduce dizziness and vertigo symptoms.

Book a free discovery call today with one of our chiropractors to see if we can help you ❤