What are the opening hours?

Monday 12pm - 7pm Tuesday 6:30am - 1pm Wednesday 12pm - 7pm Thursday 10:30am - 7pm Saturday 9am - 12pm

Auckland Health and Performance

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Auckland Health and Performance

Sports Chiropractor in East Tamaki

10/03/2026

Want strong hips? Try this ⏬️⏬️⏬️⏬️⏬️

Build better hip control & balance with Standing Banded Half Circles 🔥

Loop a mini band around ankles → stand tall, hold support if needed → firm tripod foot grounded.

Drive one leg out in a controlled half-circle arc (front to back or side arc), squeeze glutes hard at end range → slow return.

8–12 reps/side, controlled—no swinging!

Stronger hips = improved stability, less SI joint/low back strain, smoother movement & runs.

Get stronger, stay active. Save + try it!
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09/03/2026

🔥 Standing Glute Burner (aka Standing Fire Hydrant) – light that glute med ON FIRE! 🔥

Firm up your tripod foot: big toe ball, pinky toe ball + heel grounded for max stability & glute motor control.

Stand tall → slight hip hinge → lift moving leg out/back ~45° → squeeze both glutes hard.

Improve pelvic stability winning! 💪

Better hip control, less SI/low back strain, stronger runs.

Save + try it!

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08/03/2026

Hip drop causing SI joint pain or low back aches? 🔥

Fix it with the Hip Hitch drill!

Stand on step → Slowly drop free hip → Powerfully hitch it up level using stance-side glute med.

8–12 reps/side, slow & controlled.
Stronger glute med = better pelvic stability, less SI joint strain, reduced LBP, smoother runs! 😤

Save + try it today!

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07/03/2026

Tried clay pigeon shooting yesterday… and I think I’ve found a new sport! HAHAAHAHA 🎯 Phew Phew
Nothing like trying something completely different to fire up the brain, challenge the body, and remind you how fun learning new skills can be. What should I try next? 😄 Happy Sunday

06/03/2026

Weeks or months — what’s your experience?

How long will it take my back pain to settle?

Most back pain flare-ups settle within days to weeks.
Progress isn’t always linear — you might have good days, then setbacks.
That’s normal with lower back pain.

Recovery isn’t about waiting for pain to disappear.
It’s about building strength and confidence over time.

We’ll create a plan together

Lets get you out of pain and back moving freely again

04/03/2026

**Sat all day? Your hips are feeling it… even if your back is taking the blame.

If you’re desk-bound for 6–10 hours a day, your body adapts to that position:

• Hip flexors shorten
• Glutes switch off
• Thoracic spine stiffens
• Lower back picks up the slack

That “tight back” feeling?
Often it’s overloaded — not actually tight.

Try these tonight:
– Lizard stretch
– Couch stretch
– Pigeon
– Scorpion rotations
– Child’s pose

2–3 slow breaths each side.
Move gently. No forcing range.

Consistency beats intensity.

If your back or hips are constantly tight, there’s usually a reason. Let’s assess what’s really going on and build a plan that keeps you moving well long term.

📍 East Tamaki- Book online via link in bio
Dr Kylie: Auckland Health & Performance

02/03/2026

Low back tight? Try this first. 👇

Supine Posterior Pelvic Tilt.

This isn’t a stretch.
It’s motor control.

Most people with lower back or SI joint pain live in an anterior pelvic tilt — ribs flared, pelvis tipped forward, lumbar spine compressed.

This drill teaches you how to:

✔️ Control your pelvis
✔️ Engage deep abdominals
✔️ Reduce lumbar extension bias
✔️ Create better load transfer through the spine

Gently flatten your lower back into the floor.
Exhale.
Tuck the pelvis.
Hold 5 seconds.
Slow release.

8–10 reps. Daily.

If this feels hard to find… that’s usually the problem.

You don’t need more stretching.
You need better control.

— Dr Kylie
Auckland Health & Performance
📍 East Tamaki

27/02/2026

Do you move less when your back hurts?

Should I rest or keep moving with back pain?

In most cases, keep moving — but modify.
Complete rest often makes backs stiffer, weaker, and more sensitive.
Gentle movement, walking, and controlled exercise help recovery and confidence.

Rest has a place during severe flare-ups — but it shouldn’t be the long-term plan.

Do what you can do and build from there

26/02/2026

Getting my yearly bloods done ✔️
And yes… smear test too.

We train.
We stretch.
We eat well.

But are you actually checking what’s happening internally?

Prevention > cure. Always.

Book the scan.
Do the bloods.
Have the test.

Your future self will thank you 💪

25/02/2026

It’s not the hack squat that causes knee pain.
It’s poor load management and poor control.

Your knees tolerate load when:
• Your quads are strong
• The eccentric is controlled
• You own the bottom position
• Progression is intelligent

Strong quads protect knees.
Build capacity. Don’t avoid load.

Train with intent.
Train hard.

Be like Tom Platz.

23/02/2026

What treatment actually looks like.

Adjustments.
Dry needling.
Soft tissue work.
Scraping.
Rehab advice.

Different bodies.
Different goals.
Different problems.

One focus:
Move better.
Load better.
Perform better.

Treatment isn’t just a crack.
It’s assessment.
It’s precision.
It’s knowing when to mobilise… and when to strengthen.

Weekend warriors.
Runners.
Lifters.
Desk workers.

Real people.
Real care.
Real results.

Auckland Health & Performance
— Dr Kylie

Address

84 Harris Road East Tamaki
Auckland
2013

Opening Hours

Monday	12pm - 7pm
Tuesday	6:30am - 1pm
Wednesday	12pm - 7pm
Thursday	10:30am - 7pm
Saturday	9am - 12pm

Telephone

+6492651778

Website

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

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