https://www.drtimfoo.com/blog daily 0.75 2020-05-16 https://www.drtimfoo.com/blog/leadership-vs-commiseration-what-on-earth-are-you-spreading monthly 0.5 2020-05-16 https://www.drtimfoo.com/blog/dealing-with-bitterness-of-others monthly 0.5 2020-05-10 https://www.drtimfoo.com/blog/podcast-pilot-episode monthly 0.5 2020-05-06 https://www.drtimfoo.com/blog/covid-and-immunity monthly 0.5 2020-05-05 https://www.drtimfoo.com/blog/why-posture-break monthly 0.5 2020-05-03 https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1587555578858-CY5MSY0186JCURZC7MEJ/posture+break.jpg Blog - Posture Break For Body Aches (With Explanation) https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1587549126298-3IFBFTKJLDIK2FME4E64/image-asset.jpeg Blog - Posture Break For Body Aches (With Explanation) - Aim not to sit/stand/be in one position for longer than 30 minutes. https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1587552704287-NN9GYQSB5WVSUC4M7W89/image-asset.jpeg Blog - Posture Break For Body Aches (With Explanation) https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1587551662832-9D0Y13SNQIK0IUGCBQOV/image-asset.jpeg Blog - Posture Break For Body Aches (With Explanation) - Awareness: Posture Is Important https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1587553132953-WM4ON1BK88T2H3P80MTY/herniated-disk_-normal-anatomy.jpg Blog - Posture Break For Body Aches (With Explanation) https://www.drtimfoo.com/blog/headaches monthly 0.5 2020-05-10 https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1587721245976-Q9M2NJZR7HHQK3NWG1YB/basic+exercise+1.JPG Blog - Migraines and Headaches - Patient Home Guide https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1587721247234-8PFHNOTB8Y5XWUVAA7JE/basic+exercise+2.JPG Blog - Migraines and Headaches - Patient Home Guide https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1587723374712-7O1PV4IZ6S5S43YKU36L/scm+exercise+1.JPG Blog - Migraines and Headaches - Patient Home Guide https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1587723373892-F27TBTB9NWBETJ9W3CYU/scm+exercise+2.JPG Blog - Migraines and Headaches - Patient Home Guide https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1587723373370-ZV8PIT350CJ60H9L7QLH/scm+exercise+3.JPG Blog - Migraines and Headaches - Patient Home Guide https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1587730648167-083RYJ2QUO1DYFQ021I9/gargling1.jpg Blog - Migraines and Headaches - Patient Home Guide https://www.drtimfoo.com/blog/twilight-years monthly 0.5 2020-04-24 https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585750076325-A3YWFIH8YOWB9J46AIUF/both-of-these-women-are-80-years-old-your-daily-8621425.png Blog - Twilight Years https://www.drtimfoo.com/blog/chiro-for-seniors-5-benefits monthly 0.5 2020-04-24 https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585804177371-2NOFVAJ37F90TTO1V4ZB/photo_2019-04-17_14-34-23.jpg Blog - Chiropractic Care For Seniors: 5 Benefits https://www.drtimfoo.com/blog/posture-for-kids monthly 0.5 2020-04-24 https://www.drtimfoo.com/blog/chiropractic-is-safe-for-seniors-heres-why monthly 0.5 2020-04-24 https://www.drtimfoo.com/blog/7-min-workout monthly 0.5 2020-04-05 https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585745730891-62O7FKJ6JVWC6SOJE0J3/12well_physed-tmagArticle.jpg Blog - The 7-Min Workout https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585747737036-U295TT45MJLIW1Z49GU0/image-asset.jpeg Blog - The 7-Min Workout - Resources https://www.drtimfoo.com/blog/lumbar-routine monthly 0.5 2020-04-05 https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585746759599-AN7CLYTB9YCVS6NMV89N/wiper.jpg Blog - Basic Lumbar Routine - Wiper Lie on your back. Stretch your hands out and place them on the floor for support. Bring both knees up to a 90 degree position. Keeping both knees together, slowly lower them down to each side of your body. Repeat this 10-20 times to mobilise your low back. Avoid this if you feel pain. https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585747076295-FM4IMYZ4DQXQ4QXJ9P81/cobra-stretch-800x396.jpg Blog - Basic Lumbar Routine - Cobra Pose Lie on your tummy. Get up onto your elbows or hands. Try as much as you can to relax your low back and keep your hips on the floor. Hold for 30 seconds to a minute. https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585746916606-DVE97HHR8Q14N5BF2YPM/lumbar-stretch-2-800x450.jpg Blog - Basic Lumbar Routine - Lumbar Twist Lie on your back. Bring your knee across your body. Use your hand to drive the knee towards the floor. Bring it to the point of stretch (no pain). Keep both shoulders flat on the floor. You should feel the stretch in your bums, if your low back is tight, you might feel the stretch all the way up your low back. Hold 30 seconds. Repeat on other side. https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585747320806-INONGN7Q4JJPG06S3FAF/image-asset.jpeg Blog - Basic Lumbar Routine - Resources For patients wanting to include a simple exercise routine, you may try the 7-min Workout. There is an associated app that may be downloaded to guide you as you begin your fitness journey. Remember, you don’t have to be great to start, but you have to start to be great. Small simple actions done repeatedly have great accumulative power. What are you waiting for? Your fitter self is fighting to come out now! https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585747129695-WDBZ2E7VIUR6BAKLX3AW/supine-bridge.png Blog - Basic Lumbar Routine - Supine Bridge This is a reverse plank and a more advanced exercise. Lie on your back. Ensure there is a small arch in your back. Tighten your tummy and your bums. Ensure that as you tighten, your continue to breath normally. When ready, keep your tummy tight, squeeze your bums and thrust your hips into the sky. Imagine your shoulders, hips, and knees are in one line. Actively squeeze your tummy and bums. Hold for 30 seconds then lower bums down in a controlled manner. Repeat 10 times. https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585746872533-ENXC3GASI32MFDOSP7SK/knee-to-ches-stretcht340.jpg Blog - Basic Lumbar Routine - Knee To Chest Lie on your back. Bring your knee toward your chest and allow the other leg to drop free towards the floor. Bring it to the point of stretch (no pain). Hold 30 seconds. Repeat on other side. https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585747042295-YZXYSI02V2W3979XSXI9/plank.png Blog - Basic Lumbar Routine - Plank Lie on your tummy and get up onto your elbows. Tuck your tummy in and squeeze your bums. Then come up into a plank position. Imagine your head, shoulders, hips, and ankles all in one straight line. Do not let your tummy sag down. Stay in that position for 10 seconds first. Work your way up to a one minute effortless hold. https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585746982364-U3SORWLA7ANLZ886XTNU/piriformis-stretch-800x432.jpg Blog - Basic Lumbar Routine - Piriformis Stretch Bend one knee and place the other ankle on that knee. Similar to the position you are in when you cross one leg sitting on a chair. Place your hands behind the bent knee and pull towards your chest. Bring it to the point of stretch (no pain). Hold 30 seconds. Repeat on other side. https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585747154814-2MQMQ94MQHEOXC3FTB0M/Cat-camel.jpg Blog - Basic Lumbar Routine - Prayer Cat Camel Start in a neutral position with your hands under your shoulders and your knees under your hips. As you breathe out, go into a prayer position (bringing your bums toward your heels, feel the stretch in your low back). As you breathe in, go into a cat stretch (dropping your tummy towards the floor and looking up into the sky). As you breathe out, go into a camel stretch (imagine your upper back rising towards the sky). As you breathe in, go back into neutral position. Check that your hands are still directly under your shoulders, and your knees are still under your hips. Repeat this cycle 10 times. Breathe slowly and intentionally. Don’t rush this. https://www.drtimfoo.com/blog/mindfulness monthly 0.5 2020-04-05 https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585748058930-WD9USY0DU99A8QDHDREJ/image-asset.jpeg Blog - Mindfulness Based Stress Reduction (MBSR) - Do you want to use state of the art technology to train mindfulness? If you are looking to experience the multiple benefits of mindfulness with the help of technology, click the button to find out more. Dr Foo offers a complimentary 3-Week or 6-Week Home Program for owners of MUSE. If eligible, product discounts available upon request. https://www.drtimfoo.com/blog/sleeping-positions monthly 0.5 2020-04-05 https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585749681971-I8N49BJ7A3YIXTRCNTD6/sleeping-posture-800x592.png Blog - Sleeping Positions - Back Pain While sleeping on your back can sometimes increase symptoms, try placing a small pillow under your knees or a rolled towel under the small of your back. 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Whether you are excited, unsure, concerned, or even confused… Don’t worry, I am here to help. https://images.squarespace-cdn.com/content/v1/5e778047f46a4d67dce8c0c0/1585834424161-HPLP5NE4WR9DYDD0D7UR/know+how+much+you+care.png Home - Join Thousands of Proactive Singaporeans Today Many Singaporeans are now increasingly aware of natural therapies. Choosing a health practitioner can be tough. Who can you trust? Are they familiar with your condition? Is it suitable for you? That is why word of mouth is important these days. Ideally, you are here from a referral or you have heard of me from someone/somewhere. I would like to get to know you. What are your goals today? 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