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Hey there, parents! Are you bracing yourselves for your teen’s GCSEs? It can feel like a rollercoaster ride, but fear not! As a chiropractor who juggles motherhood with treating teenagers in my clinic, I’ve seen how daunting this time can be. But worry not, I’ve got some battle-tested tips to help your teen not just survive, but thrive during their GCSEs.

1. Take Care of Their Well-being:
   Let’s start with the basics – encourage your teen to take care of themselves. Make sure they’re getting enough sleep, eating well, and staying hydrated. Remind them to take regular breaks during study sessions and to indulge in stress-relieving activities like exercise or pursuing their hobbies. If you feel your teen is really struggling with anxiety and exam stress then give us a call at Vibrant Chiropractic and we can book them in for some chiropractic treatment to support them at this stressful time. Chiropractic treatment is very effective at reducing tension and helping people relax.
   
2. Start Early and Stay Organised:
   Procrastination can be a tough nut to crack! Encourage your teen to start their revision early, ideally a few months before the exams. Help them create a study timetable to manage their subjects and topics effectively. And hey, don’t shy away from using calendars, planners, or apps to keep them on track.
   
3. Know Their Exam Schedule:
   Mark those exam dates, times, and venues on the family calendar! Help your teen plan their revision schedule accordingly, focusing on subjects with earlier exams. Ensure they arrive at the exam venue well-prepared, rested, and on time – punctuality is key!
   
4. Understand the Exam Format:
   Support your teen in familiarising themselves with past papers and mark schemes. Encourage them to practice answering questions under timed conditions to improve their exam technique. Guide them in understanding which topics carry more weight in each exam.
   
5. Utilise Effective Revision Techniques:
   Variety is the spice of life! Encourage your teen to mix up their revision methods – from flashcards to mind maps to summaries. Help them break down complex topics into manageable chunks for better understanding. And don’t forget to encourage regular self-testing to track progress.
   
6. Seek Support and Guidance:
   Let your teen know it’s okay to ask for help! Encourage them to reach out to teachers, classmates, or family members if they’re struggling. Consider suggesting study groups or revision sessions to foster collaboration and resource sharing. And remind them that their school likely offers support services too.
   
7. Stay Positive and Stay Motivated:
   Keep those spirits high! Encourage your teen to maintain a positive attitude and believe in themselves. Help them set realistic goals, celebrate their achievements, and remind them why acing those GCSEs matters to them. Positive vibes only!
   
   As parents, supporting your teen through their GCSEs is about more than just providing textbooks – it’s about offering guidance, fostering resilience, and believing in their abilities. With your support and these handy tips, your teen can navigate this challenging time with confidence and emerge victorious. So rally behind them, cheer them on, and remind them that they’ve got what it takes to succeed. Good luck to your teen – and to you too, parents!

Gardening isn’t just about growing plants—it’s a beautiful journey that feeds both your garden and your soul. But as you tend to your green oasis, it’s vital to care for yourself too. Here are some down-to-earth tips to keep your body happy and healthy while you nurture your garden:

1. Start with a Stretch: Before you start digging and planting, take a moment to gently stretch your muscles. Reach for the sky, stretch out your arms, and give your body a little love to get it ready for the work ahead.
   
2. Choose the Right Tools: Invest in tools that work with your body, not against it. Look for ergonomic designs that fit comfortably in your hands and help reduce strain. Trust us—your back will thank you!
   
3. Mind Your Posture: Stand tall or kneel with care while you garden. Keep your back straight, your shoulders relaxed, and your knees slightly bent. And remember, no twisting or bending—keep those moves reserved for your plants!
   
4. Take Time to Rest: Listen to your body and take breaks when you need them. Sit back, sip some water, and enjoy the fruits of your labor. Your garden will still be there when you get back!
   
5. Lift with Caution: If you’re moving heavy bags of soil or pots, lift with your legs—not your back! Bend those knees, keep your back straight, and give those muscles a good workout.
   
6. Cushion Your Knees: If you’re spending a lot of time kneeling, show your knees some love with a comfy cushion or mat. Trust us, your knees will thank you for the extra support.
   
7. Stay Hydrated: Don’t forget to hydrate while you garden, especially on sunny days. Keep a water bottle handy and take regular sips to keep yourself feeling fresh and energized.
   
8. Block Out the Sun: Shield yourself from the sun’s rays with sunscreen, a wide-brimmed hat, and lightweight clothing. It’s all about staying cool and protected while you work your magic in the garden.
   
9. Listen to Your Body: Pay attention to any twinges or aches while you garden. Your body knows best, so take breaks or switch up your activities if something doesn’t feel quite right.
   
10. Treat Yourself: After a day of gardening, treat yourself to some well-deserved self-care. Whether it’s a relaxing bath, a gentle stretch, or a soothing massage, give your body the TLC it deserves.

By following these simple yet essential tips, you can ensure that your gardening experience is not only enjoyable but also nurturing for both your garden and yourself. Happy gardening, and remember—take care of yourself as much as you care for your plants! 🌱✨

As parents, educators, and healthcare providers, we often focus on the immediate needs of teenagers: academic success, emotional well-being, and social development. Yet, amidst the hustle and bustle of adolescence, one crucial aspect of health often goes overlooked—posture.

In today’s digital age, teenagers are spending more time than ever hunched over screens, whether it’s for virtual learning, social media, or gaming. This sedentary lifestyle, coupled with poor posture habits, can have profound effects on their spinal health and overall well-being.

As a chiropractor, I’ve seen firsthand the impact of poor posture on teenagers. Slouching, rounded shoulders, and forward head posture not only contribute to musculoskeletal pain and discomfort but can also lead to more serious issues down the road, including spinal misalignment and decreased mobility.

So, why is it crucial to prioritize exercise and spinal care during the teenage years?

1. Foundation for Lifelong Health: Adolescence is a critical period for bone development and spinal alignment. By encouraging regular exercise and proper spinal care habits early on, we lay the foundation for a lifetime of good posture and optimal musculoskeletal health.
2. Prevention of Chronic Conditions: Poor posture isn’t just a cosmetic issue—it can lead to a host of chronic conditions, including back pain, neck pain, and even headaches. By addressing posture and spinal health during the teenage years, we can help prevent these conditions from developing or worsening later in life.
3. Enhanced Performance: Whether it’s excelling in sports, performing well in academics, or simply enjoying daily activities, good posture and a healthy spine are essential for optimal performance. By promoting proper alignment and mobility, teenagers can unlock their full potential and thrive in all aspects of life.

So, what can parents, educators, and teenagers themselves do to promote good posture and spinal health?

1. Encourage Regular Exercise: Whether it’s through sports, yoga, or simply going for a walk, regular exercise during the teenage years is crucial for strengthening muscles, improving flexibility, and supporting proper posture. I exercise with my boys and use it as time to spend together one to one and connect, which is so important at this age.
2. Limit Screen Time: As a mother of teen boys I know how easily the subject of screen time can become a battle. Set firm boundaries around screen time and encourage breaks to stretch and move throughout the day. Encourage ergonomic setups for computers and devices to minimize strain on the spine.
3. Educate and Empower: Teach teenagers about the importance of posture and spinal health, and empower them to take ownership of their well-being. Offer practical tips and exercises they can incorporate into their daily routines.

At Vibrant Chiropractic, we’re committed to supporting the spinal health of teenagers and helping them achieve their full potential. Through personalized chiropractic care, exercise recommendations, and education, we empower teenagers to take control of their posture and embrace a lifetime of health and vitality.

Together, let’s invest in the future health and well-being of our teenagers—one healthy spine at a time.

Does your bra fit properly?

Probably not. 

Most women do not have time to go to the shops and book an appointment to get a bra fitting, so they buy a bra off the rack in the same size they have always purchased. Alternatively, in our modern age, they order online and then they are too busy to return it if it does not fit, so just wear it.

Also just like you need to replace your trainers if you run regularly, you need to replace your bras.  They lose support, the elastics get stretched.

As an NCT nursing bra fitter volunteer, I meet so many women who have no clue what size they should be wearing.  It is so important to be wearing the right size during pregnancy and while you are nursing so you do not hurt your breast tissue and you avoid problems like mastitis. This means getting a bra fitting every trimester, and again a few weeks post-natal. If you continue to breastfeed an older child getting a fitting done every 6 months is necessary.

Why is wearing the right size bra important to me as a chiropractor?  I know that wearing the wrong size bra can damage your health.

Wearing the wrong bra size can lead to a variety of problems including back pain, neck pain, restricted breathing and poor posture as you tend to slouch.

Shoulders that roll forward is a common postural issue for women with big breast as they are in the wrong size bra.  When your shoulders round forward your straps cannot lie flat against your chest causing your bra to stand away from your body and your breasts move within the cups.  Most women with bigger breast buy bras in a smaller size, which may look more attractive than a supportive bra, but this actually causes more problems long term.

Wearing the right sized bra is important for your physical and emotional health – the way you feel about your breast is apparent in your posture. Love your shape whether you have an A cup or a G cup and stand with your shoulders back.

If you think your bra is not the correct size, get fitted today!

Best places to go are M&S or the big department stores, but if you have bigger breast make an appointment at Bravissimo.  They will normally take two measurements.  One around your ribcage under the breast where the bra band sits, and the other around the nipple line or the biggest part of your breast.  Your cup size is determined by the difference between these numbers. If done properly and you are not shy, they will ask you to take off your bra so they are measuring around your skin.  Then they will give you a few to try on.  Not all bras are made the same.  Not all breast are made the same.  To find out what you like and what suits you. Also, remember you get what you pay for in terms of quality.  If you have bigger breast, invest in a few good quality bras, it will save you a lot of money in the long run.

Remember to go for regular bra fittings especially if you are gaining or losing weight or your body shape changes.

If you are concerned about your posture or suffer from problems due to your breast size contact me for a free 15-minute chat to see if I can help.