Gym-in-the-Pocket – Resistance bands

Gym-in-the-Pocket – Resistance Bands – The most versatile of fitness accessories.

Perfect for working out anywhere; at home or at the office, in the park or on the road. Inaccessible gyms are now a thing of the past with Gym In the Pocket’s sleek design, taking out the hassles of working-out.

No heavy hooks or complicated instruction manuals needed. All you need is willpower!

Our Healthworks fitness team will be happy to demonstrate!


Gym-in-the-Pocket – Resistance bands2018-05-01T05:04:07+08:00

Chiropractic & Sleep

If you have had problems sleeping recently, you may relate to several symptoms such as irritability, frustration, increased stress, memory and cognitive impairment and a poorer concentration rate than before. These symptoms can lead to an increased likelihood in injuries while working, driving or carrying out activities of daily living.  Over a prolonged period of time, chronic sleep loss can contribute to high blood pressure, heart attacks, strokes, endocrine failures and obesity.

Not feeling well rested?

Poor posture, either whilst sleeping or during the day, can lead to pain and discomfort while trying to rest and sleep. Some people experience muscle spasms, cramps, numbness and tingling in the hands and feet while trying to sleep; many wake up with similar muscle spasms, tightness and stiffness in their spine and especially the neck after sleep. These symptoms are all related to your spine and its muscles and nerves. 

Getting comfortable for a good night’s rest.

In a recent study (2015, Leonard Vernon) of 221 chiropractic patients, 98% of those who replied in the interview claimed they slept better after chiropractic care.

Following a chiropractic session, good spinal alignment allows the muscles in your body to relax helping you sleep better and giving your body both the time and space to heal itself.
If you have any general posture problems, neck pains, headaches, sleep difficulty or back pain, feel free to give us a call or drop by to see us. We would love to help you understand your pain and what you can do about it.

Chiropractic & Sleep2018-04-09T01:04:10+08:00

Post-surgery Rehabilitation

Post-surgery rehabilitation is an important aspect for recovery. Unfortunately, it is often overlooked or missed out. Surgery can leave a patient with scar tissue formation, muscle weakness, muscle atrophy, impaired movement, restricted range of movement and pain. These issues, if untreated, can lead to further impairment if they are not managed early.

Physiotherapy is therefore an essential component following a surgical procedure which aims to ensure your:

  • Recovery from your procedure is optimised
  • Successful return to work and recreation
  • Return to your prior level of physical function

There are no specific time frames for healing and regaining range of movement and strength following surgery, recovery is dependent on the individual. However, to ensure optimal recovery and to avoid set-backs, it is best to manage any post-surgical with your physiotherapist’s guidance and, where necessary, in consultation with your surgeon.

At Healthworks we will guide your post-surgical rehabilitation by:

  • Creating individually tailored treatments
  • Provide an exercise-based rehabilitation regime to ensure the best outcome from your procedure
  • Prescribe a home exercise programme
  • One-on-one treatment sessions

Give us a call on 03 – 6211 7533 or drop by to Mont Kiara – we look forward to discussing how we can help you optimise your recovery and get you back to fitness.

Post-surgery Rehabilitation2018-04-09T00:59:03+08:00

Golf and Warming Up

I hear it all the time in clinic: “Dr. Sam, is this because I did not warm up before playing golf?”

We’ve all heard about the importance of having a solid pre-round warm up. It has been said that it helps to improve your game of golf, find your rhythm and warm up your muscles before you tee off for the day.

The question is: Does a pre-game warm up actually make a difference and what is a good warm up after all?

Firstly, what is a warm up?

Warm ups are smooth, rhythmic, non–stressful exercises that are meant to increase your range of motion, increase blood flow to your joints and muscles, and to prepare your body for the requirements of the upcoming round. Warm ups are done not just so that we can achieve peak performance right from the first tee off, but it also helps us prevent any injury that could happen during the game due to vigorous and quick movements.

Why would I even need to warm up?

Well, let’s first consider what you’ve been doing all day before playing golf, many of us have been sitting for hours (in a car, at work or at home) in the hours preceding our golf game. This puts our spine and especially our low back at risk. This is the same case as playing golf early in the morning. Our spine has stiffened from the lack of activity and this increases the risk for injury.

Also, let’s not forget that with increasing age, warm-ups get more and more important with every decade. If you have a reduced level of fitness due to a decrease in mobility, flexibility, stability and strength or an existing injury or physical problem (e.g. arthritis), all these can impact your movement during your game and make warm ups all the more important. Warm ups will help your overall movement and by moving better, we not only reduce our risk of injury, we also prepare out body to perform better.

What do warm ups usually consist of?

Usually we ‘warm up’ by walking from our car to the course and by casually stretching our muscles while chatting up our golf buddies. We also swing our golf clubs a little just to get into the feel of things and we head off to the course feeling like we’ve done enough and that we’re ready to start the day.

Believe it or not, recent journal articles have been finding that simple stretches like these are not only not good enough to warm up your game but they can also be detrimental, if done alone. How then do we warm up appropriately? To achieve your optimum game, we need to not only do these Static Stretches, we need to also focus on Active Dynamic, sport-specific warm up exercises.

Here is a basic outline of what would be considered an appropriate work out that has both static as well as active dynamic warm up exercises. Remember, everybody’s body is different, but this can be a good basic guide as you find a warm up that is suited to your body and your golf game.

Step 1

We start with general warm up exercises. These activities would help to generate heat in the joints, muscles, ligaments and other soft tissue before we move into the next phase. Activities could include climbing stairs, a comfortable jog or brisk walking. This is meant to be simple and the goal would be to increase our heart rates at a comfortable pace, increase blood flow to muscles used as well as temperature, flexibility and response time. General warm ups should not take longer than 5 minutes.

Step 2

Next, we focus on joint movement. Here, we want to reduce the stiffness in our joints and prepare our nerves and muscle systems for the game ahead. Warm ups here include stretching all the joints we are about to use in the game. Do not forget the smaller joints such as fingers and ankles. This will help lubricate the joints and get rid of stiffness that will create more stress in the joints during the game.

Step 3

Then, we look to warm up specific muscles. This should include: The spine (neck, mid-back, low-back), shoulders, arms, hips and legs. These exercises would include lunges, chest opening swings, side stretches, trunk rotations, hamstring and low back stretches.

Step 4

Lastly but certainly not the least, we need to activate and warm up our central nervous systems. This should be activity-specific. So imagine, if you were going for an intense jiu jitsu class, you would need to do back bridges, sprawls and hip escapes. For golfers, high knees, twist lunges and spiderman are a few of the many exercises that could help get the body ready for powerful and complex movements. Just remember that the warm-up should produce a mild sweat without fatiguing yourself. A general time-frame required for a proper warm-up will depend on how intense the exercises are performed and to what extent each type of golf shot (putting, chipping, driving) is practiced. A good target is 15 – 30 minutes.


Hopefully, with all these warm up tips, you will be able to prevent injuries as well as improve your golf game. Happy golfing!

At Healthworks, I see many golfers of all ages with lower back, neck and swing issues. Feel free to come down for a consult if you’re looking to improve your golf game and your spinal health!

Golf and Warming Up2018-04-09T01:03:02+08:00
Go to Top