Register for FREE HEALTH WORKSHOPS
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Tel: 6533 4438





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FREE HEALTH WORKSHOPS TO BENEFIT YOU (AND YOUR ORGANIZATION)


Wellness for Life Chiropractic conducts regular free health workshops at our WfLC office; and also conducts free workshops at requested venues for organizations like corporate companies and schools.

WHAT?
This is an effort to educate everyone (parents, students, desk-bound workers, elderly, sports enthusiasts etc.) on the importance of:
. POSTURE
. ERGONOMICS
. SPINAL HEALTH
We offer a broader understanding on preventing and managing NECK/BACK PAIN and other spine-related HEALTH PROBLEMS.

WHY?
Basic education in schools-
Teaches the importance of respiratory, blood circulatory and digestive system but not about the importance of the spine and the nervous system; or how our posture can affect our spine, nervous system and health.

Society-
We are constantly reminded to do regular health maintenance and checks for our teeth, eyes, heart, lungs but very rarely for the spine.

Awareness-
Spinal-related health problems due to modern lifestyle are just as prolific and life-threatening as other lifestyle diseases like diabetes, heart problems, obesity etc.
With this modern lifestyle and the lack of education and awareness on spine and posture care, an increasing number of people are suffering from spinal and postural-related diseases or disabilities.

HOW?
WfLC hopes to make the change by bringing on more awareness and education with our free health workshops.
WfLC also aims to educate all on the need to get their posture and spine checked like they do with their regular dental and health checks.
We endeavor to make Spinal Checkup affordable and easily available through these free services.

Therefore, we will offer a comprehensive Spinal Checkup to all participants at a reduced fee after each Workshop.

Spinal_Disorders_Work

Do you or your colleagues/students suffer from any of these health problems?
Headaches
Neck/Shoulder Pain
Back Pain
Numbness/Weakness In Limbs
Postural Distortions
Fatigue
Poor Digestion
Insomnia
Allergies…

Do you:
Sit and hunching for long hours?
Carry heavy bag or loads?
Feel highly stressed?
Wear high heels everyday?
Strain your spine and same muscles through daily tasks or sports?

WfLC Health Workshops can help you:
. You will gain insights about your body and its ability to heal naturally; the origin of pain and symptoms; the ill effects of poor diet, poor posture and sedentary lifestyle; and most importantly, learn how to resolve health problems naturally before considering medication or surgery.

.You will be able to improve your general wellness and prevent future health problems with a healthier spine (Chiropractic) and guided lifestyle modification.

. Our workshops are wellness initiatives aiming to improve work performance amongst corporate decision makers and any individual.

. They are inspirational and educational, with practical steps to promoting staff and personal wellness for a balanced and happy workforce/life.

. They aim to reduce absenteeism/poor health and increase productivity.

. If well-applied, you will experience business growth or personal wealth resulting from improved staff/personal wellness.

All participants will get your spinal health & posture assessed and health queries answered by our Doctors of Chiropractic.

SELECT A WORKSHOP






FREE HEALTH WORKSHOPS SELECTION


Here are the Free Health Workshops for your selection. You can choose your preferred workshop and engage us to conduct the workshop at your venue- schools, corporate companies, organizations, events (within Singapore).
The free workshops are also conducted at WfLC for everyone to join at their convenience.

1. Health Talks

Health Talk topics with interesting facts:

. Posture & Ergonomics- Don’t let them destroy your life; improve them to increase work/school productivity.
. How To Boost Your Immune system- Stay healthy even when everyone is sick.
. Pain Management Without Medication- Headaches, back pain, joint pain etc.
. Pain, Inflammation & Healing Foods- Food is your best medicine from nature.
. The Real Truth Behind Prescription Drugs- Over-reliance on drugs we don’t even need.
. Your Kid Is Not Stupid- A neglected key (in health) to unlock the smarter kid within.

Our most popular topic is Posture & Ergonomics:
To highlight the importance of adopting proper posture and ergonomics at work.
How poor posture and ergonomics can damage one’s health and work productivity; especially for those suffering from neck/shoulder/back problems.
How Chiropractic is related and how it can help.
Stretches, lifestyle modifications and other solutions to improve posture and ergonomics at work.

2. Health Workouts

These workouts help reduce muscle stiffness, neck strain, back pain, improve posture and add motion to the lives of those with sedentary lifestyle:

. Fight The Flab & Get Fit- Simple DIY workout circuit to do anywhere. Get toned & strengthen the core for spinal support.
. Yoga and Stretches For Spinal Health- Practical stretches and basic Yoga moves to relieve and prevent back pain.

3. Spinal Scan

We use safe and non-invasive scanning device to detect muscle tension along the spine. Usually, the area with high muscle tension indicates there’s problem around the region along the spine. The Doctor will then explain your scan results in relation to the health problems you are experiencing and offer advice or solution to manage the problems.

We conduct free Spinal Scanning at various public compounds like Junction 8, Vivo City, Chevron House, Raffles Exchange, Ang Mo Kio Hub etc. on a regular basis.
We can also come to your preferred location (where your organization is) to conduct the Spinal Scanning for your participants.

4. Posture & Ergonomics Assessment

WFLC_A4 Workstation Ergonomics May 2013
Doctors of Chiropractic are qualified specialists in the bio-mechanics of the spine and posture care. They will know what is best when it comes to proper ergonomics.
Engage our Doctors to come to your organization to conduct free posture checks for your participants and assess their workstation ergonomics. Get advice from the Doctors on what is an ideal workstation and how it can be improved ergonomically.

REGISTER FOR WORKSHOP

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 



HEALTH TIPS


DIY Stretches to reduce and prevent muscle/joint stiffness, spinal fatigue, neck strain, back pain; improve poor posture; and increase blood and oxygen circulation.
Note: These stretches do not promise to cure any health problems. Use them with care and only as a guide for general wellness.
 

 
UPPER BODY STRETCHES
These stretches are useful for people with tight, achy muscles on the neck, shoulders and upper back, especially those working long hours on the computer. They can improve or prevent poor posture (like Forward Head Posture).
 

Neck & Shoulder Stretch: This stretch can be very useful for people who suffer from tight, aching muscles in the upper back and neck, such as those who work at a computer.

neck-and-shoulder-stretch

INSTRUCTIONS:
1. Place hand over head and pull head towards one shoulder to feel a stretch on the other side of the neck. It should not be painful and the stretch should not be forced.
2. Rotate your head downwards and tilt your chin down.
3. Do not lift your shoulder up to meet the ear, keep both shoulders relaxed.
4. Hold stretch for 10 seconds which equals one repetition.
5. Repeat movement for ten repetitions. Ten repetitions equal one set.
Start by doing one set per day for your first week. Gradually increase the number of sets.
This exercise is to be done daily. Start by doing one set per day for your first week. Gradually increase the number of sets per day to 8-10sets over several weeks.

 

Neck & Chest Stretch: The sternocleidomastoid stretch stretches the two long strap-like muscles on both sides of the front of the neck.

neck-and-chest-stretch

INSTRUCTIONS:
1. Place one hand across the chest below collar bone.
2. Rotate the head to the other side as far as is comfortable.
3. Press hand down gently and tilt head up with ear reaching towards shoulder.
4. Hold stretch for 10 seconds which equal one repetition.
5. Repeat movement for ten repetitions for each side which equal one set.
Start by doing one set per day for your first week. Gradually increase the number of sets.
This exercise is to be done daily. Start by doing one set per day for your first week. Gradually increase the number of sets per day to 8-10sets over several weeks.

 

Backward Shoulder Stretch

backward-shoulder-stretch

INSTRUCTIONS:
Stand or sit at the edge of the chair in a neutral, normal, upright posture with both feet on the ground. Lock both arms at the back and stretch shoulder backwards, squeezing the muscles in between the shoulder blade. Slowly extend head backwards and hold for 10 seconds. Breathe normally when doing exercise.

 

Forward Arm Stretch

forward-arm-stretch

INSTRUCTIONS:
Stand or sit at the edge of the chair in a neutral, normal, upright posture with both feet on the ground. Place left arm over chest, secure right arm over left arm and hold for 10 seconds. Relax and repeat for other side. Breathe normally when doing exercise.

 

Upper Body Rotation

upper-body-rotation

INSTRUCTIONS:
Sit at the edge of the chair in a neutral, normal, upright posture with both feet on the ground. Breathe out while rotating upper body to the left and hold position for 3 seconds. Breathe in and relax back to the center. Repeat 3 times. Breathe out while rotating upper body to the right and hold position for 3 seconds. Breathe in and relax back to the center. Repeat 3 times.

 

Full Back Stretch: This is a great stretch for the latissimus dorsi muscles, which are often tight in people with poor upper back posture.

full-back

INSTRUCTIONS:
1. Start by kneeling on the ground.
2. Go down to the ground with your arms outstretched as far as possible and hands on the floor.
3. Push your buttocks down towards your feet keeping your hands still to increase the stretch.
4. Hold stretch for 10 seconds which equals one repetition.
5. Repeat movement for ten repetitions. Ten repetitions equal one set.
Start by doing one set per day for your first week. Gradually increase the number of sets.
This exercise is to be done daily. Start by doing one set per day for your first week. Gradually increase the number of sets per day to 8-10sets over several weeks.

 

 
LOWER BODY STRETCHES
These stretches are useful for people with stiff, achy lower back, butt and thigh muscles. They can help increase flexibility of the lumbar spinal joints and muscles; and help manage radiating pain in the hip and down the leg. They are beneficial to those with poor standing and sitting posture that are causing damaging stress on the lower back.
 

Low Back & Hip Stretch: This exercise aims to increase the flexibility of the lower lumbar muscles. The weight of the leg provides the stretch but it can be increased by using the hand.

low-back-and-hip

INSTRUCTIONS:
1. Lay flat on the back with both legs out straight.
2. Bend the left knee and bring it across the other leg and hold using the right hand.
3. Push knee downwards using hand to increase the rotation if necessary.
4. Hold stretch for 10 seconds which equals one repetition.
5. Repeat movement for ten repetitions on each side which equals one set.
Start by doing one set per day for your first week. Gradually increase the number of sets.
This exercise is to be done daily. Start by doing one set per day for your first week. Gradually increase the number of sets per day to 8-10sets over several weeks.

 

Butt & Thigh Stretch: The piriformis muscle can be very troublesome and may need extra attention as it can cause symptoms of sciatica including pain radiating down the leg. Stretching this muscle will keep it supple and prevent it from impinging on the sciatic nerve.

butt-and-thigh

INSTRUCTIONS:
1. Lay on the floor on your back and cross the right ankle over the left knee.
2. Grip your left thigh and pull the knee towards you, lifting the foot off the floor.
3. Pull the knee closer towards you to increase the stretch.
4. Hold stretch for between 10 seconds which equals one repetition.
5. Repeat movement for ten repetitions for each side which equal one set.
Start by doing one set per day for your first week. Gradually increase the number of sets.
This exercise is to be done daily. Start by doing one set per day for your first week. Gradually increase the number of sets per day to 8-10sets over several weeks.

 

Side Body Stretch

side-body

INSTRUCTIONS:
Stand with feet apart, hold right arm over head, breathe out and bend body to the left and hold position for 3 seconds. Breathe in and relax back to center. Hold left arm over head, breathe out and bend body to the right and hold position for 3 seconds. Breathe in and relax back to the center. Repeat both sides 3 times.

 

Hip Rotation

hip-rotation

INSTRUCTIONS:
Stand with feet shoulder length apart and place hands on hips. Rotate clockwise for 10 times and anti-clockwise for 10 times. Breathe normally when doing exercise.

 

Stop “Sitting-too-long” Stretches
Sit-too-long Stretches

SMART PHONE SYNDROME = FORWARD HEAD POSTURE
We are the product of our habits. What we do everyday, we become.
WfLC_Smart Phone Syndrome

More stretches, workouts and other interesting Health Tips from our Blog:
– Office Stretches
– Ideal Workstation Ergonomics
– Core Workouts for Spinal Support
– Back Pain Exercises
– Pregnancy Workout
– Body Weight Workouts

 

Check WfLC Blog for more Health Tips