What are the opening hours?

Monday 2pm - 7:30pm Tuesday 6:30am - 12:30pm Wednesday 2pm - 7:30pm Thursday 6:30am - 12:15pm 2pm - 7:30pm

Auckland Health and Performance

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Auckland Health and Performance

Sports Chiropractor in East Tamaki

16/02/2026

Got knee pain?
Stop being scared of leg extensions.

They’re not the enemy.
Weak quads are.

If your knee is grumpy:
👉 Keep it light
👉 Control the tempo
👉 Work in a pain-tolerable range
👉 Chase a pump, not an ego lift

Twice a week.
2–4 sets.
12–20 slow reps.

Strong quads =
✔️ Better knee support
✔️ Less joint irritation
✔️ More confidence loading

Rehab isn’t about avoiding load.
It’s about applying the right load.

Build the quads.
Calm the knee.
Move better.

— Dr Kylie | Auckland Health & Performance

13/02/2026

Quick fixes for lower back pain?

Short answer: there aren’t many.
Quick relief might help symptoms, but it doesn’t build resilience.

Lasting improvement comes from better movement, progressive strength, load management, sleep, and stress support.
Relief is helpful — but it’s not the plan.

12/02/2026

Got knee pain? Be like Arnold..... Wall squat holds 🔥🔥🔥🔥🔥🔥🔥

Hold yourself against the wall. Find a pain-free depth. Back flat against wall. Hold for a couple of sets every second day. Great way to wake up sleepy quads... be like Arnold hahaha

Do it... Do it nowwwwww 💪

11/02/2026

Whose the most jacked chiro? I am 🤣🤣🤣 Got on my own AI trend and frankly I prefer it 💪

08/02/2026

Acute lower back pain? 😣

When it’s really sore, the goal isn’t stretching harder or pushing through pain — it’s gentle movement to calm the system.

If your back has “locked up” or you’re feeling sharp, protective pain, try these 4 gentle exercises 👇

🔹 Rocking back and forth – small, slow movements to reduce stiffness
🔹 Rocking side to side – stay relaxed and keep the range pain-free
🔹 Lying lumbar twists – slow, controlled, only as far as comfortable
🔹 Lying with feet up and resting – let the muscles switch off and decompress

👉 Move within your comfort level
👉 Slow, controlled breathing
👉 Pain should ease, not increase

Remember: movement is medicine, but it should feel safe and supported.
If pain is worsening, not settling, or keeps coming back — get it checked.

📍Acute pain doesn’t always mean damage
📍Your spine is adaptable and resilient

Need help knowing what’s right for your back? Book in and let’s guide you through it

06/02/2026

Scans matter, but they are one part of your story

Do I need a scan or MRI for my lower back pain?

In most cases, no.
Scans are an important part of the clinical picture and are ordered when needed.
But your back can still hurt even if your scan looks “normal”.

Most lower back pain is related to how the spine is moving, loading, and recovering — not just what shows up on imaging.

That’s why assessment and rehab matter more than pictures alone.

But we do get them when needed and when treatment hits a wall...

04/02/2026

Poor posture at the desk. Heavy training in the gym.
Both demand strong, well-controlled shoulders.

Scapular awareness is key for shoulder stability, posture, and pain-free movement — whether you sit all day or train hard.

These simple wall-based drills help reset shoulder mechanics and build a solid foundation for everyday life and sport.

👉 Save this and try it today
👉 Desk-bound, weekend warrior, or competitive athlete — book an assessment at www.ahap.co.nz
and move better, train better

02/02/2026

4 Plyometric Exercises for Beginners
Runners | HYROX | Faster Park Runs

Want to run faster without just “running more”?
You need strong + elastic tendons.

Plyometrics help you build:
• stiffness in your springs (tendons)
• better force return
• quicker ground contact
• more efficient running

Start slow, stay controlled, and progress gradually.

Perfect for:
🏃‍♀️ Runners
🔥 HYROX athletes
🌳 Park run PB chasers

Save this. Try 2x per week.
Your legs will thank you later

30/01/2026

How often does your back pain return?
Why does my back pain keep coming back?
Because the pain settles… but the capacity doesn’t improve.

If strength, movement confidence, sleep, stress or load tolerance don’t change, the same flare-ups repeat.

Relief isn’t the same as resilience.

26/01/2026

Full-body adjustments + targeted rehab
So you don’t just feel better — you move better.

I work with office workers, everyday gym-goers, and serious athletes
to reduce pain, restore movement, and build long-term resilience.

Less pain. Better movement. Stronger bodies.

Get your spine, body and movement checked today 💪

Book online 👉 www.ahap.co.nz
Sports Chiropractic | Rehab | Performance

23/01/2026

Got sciatica? Here's what to do...

Sciatic pain can feel intense — but serious causes are uncommon.

In most cases:

The nerve is irritated, not damaged

Pain doesn’t equal harm

Symptoms often improve with movement and time

Understanding this reduces fear — and fear drives pain.

If sciatica is affecting your confidence or activity, guidance helps

20/01/2026

Pain isn’t a sign to stop — it’s a signal to rebuild.

Your spine and body needs strength, progressive load, and the right plan at the right time.

Let's build a plan to get you feeling better today

Sports Chiropractor | Dr Kylie
📍 East Tamaki

Auckland Health and Performance delivers evidence-based sports chiropractic care, building strength, resilience, and movement confidence through personalised assessment and rehabilitation.

💪Assessment
💪Treatment
💪 A clear plan to get your body feeling better

Address

84 Harris Road East Tamaki
Auckland
2013

Opening Hours

Monday	2pm - 7:30pm
Tuesday	6:30am - 12:30pm
Wednesday	2pm - 7:30pm
Thursday	6:30am - 12:15pm
	2pm - 7:30pm

Telephone

+6492651778

Website

http://www.ahap.co.nz/

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