Wellness Consulting

Finding neutral spine & other handy videos

You might be one of my patients who I have referred to this page to cement what we’ve learned in our one-on-one session. Or! You may not know me at all. But here you are! You’re here to learn how to find that neutral spine position, which can be one of the hardest parts of learning good posture, and starting Pilates.

How to find your neutral spine

Neutral spine can feel tricky or scary if you have had a back injury or back soreness for a long time, but it’s a very important part of recovery. Not only does it help get our backs moving, it also helps us maintain a stable spine throughout daily life.

So! I could explain neutral spine for hours, but the video below does such a great job for me. It’s from my last workplace in Melbourne, Australia and is a fantastic resource.

So lie on your back with your knees bent and feet planted on the floor, and watch and listen as these fantastic physiotherapists help to teach you how to find your neutral spine.

How to do a Bridge while activating the glutes

The bridge is one of the best exercises as it works on so many things all at once! It incorporates spinal articulation with mobility, pelvic tilts and of course, pelvic stability thanks to glute activation and core strength. Plus! You can do your kegels or pelvic floor exercises at the same time.

As with neutral spine, I could explain the bridge in writing, but it’s much more effective to watch a video and listen to the Physiotherapists explain the exercise.

Please note: The video below shows progressions, but it’s best to stick with the level 1 bridge until you’ve really mastered it.

So there you have it! Two super handy exercises, with great, clear instructions from fantastic Physiotherapists to help you master these complex movements.

Did you find these videos useful?

Note: Exercises are completed at your own risk. Aprivé Wellness takes no responsibility for any advice given online.

The one thing you need to change about your eating habits

Stephanie Gobbo, Naturopath and Nutritionist extraordinaire, spoke at my recent retreat in Melbourne and her insight into nutrition is both holistic and incredible. I spoke to Steph about the most valuable mid-year resolutions you can make, superfood smoothies and the one thing you need to know to help you stay 'well.'

1. What is the most common mid year resolution you hear from your clients?

Definitely weight loss or detoxing.

2. What is the mid year resolution you'd love everyone to try instead?

I would like all my clients to try practicing self care, instead of focusing on dieting. Whether that means putting more effort into fitness, cooking clean food, getting extra sleep, drinking more water, having a massage or doing something nurturing for their mental health. This all leads to weight loss and a healthier body and liver anyway!

3. What is the number one food people can try at this time of year to supercharge their health?

Berries aren't in season, but you can always buy them frozen. They are filled with anti-oxidants which help reduce free radicals in the body. They're a great thing to incorporate into your diet.

How to stick to new years resolutions

4. What are your top 5 favourite superfoods?

"My favourite superfoods that come from nature are: Blueberries, green tea, turmeric, chia seeds, acai berry"

5. What is the most common digestion-related issue you see? What is your one top tip for managing this? 

The number 1 digestive symptom I see in clinic is bloating. The best advice I can give to work out why you are bloating and how to treat it is to investigate if it is because of these things:

1. something you're consistently eating that you’re intolerant to, 

2. the way you’re digesting and breaking down your food or 

3. because of dysbiosis of your gut microbiome

6. What is your favourite smoothie recipe?

best mid year smoothie recipe

My favourite smoothie recipe is filled with greens and mango:

1 mango cheek

1/2 frozen banana 

1 handful of baby spinach 

5-10 mint leaves 

1/2 cucumber chopped

1 small knob of ginger 

1 cup of coconut water 

Blend well and serve. 

7. What is your favourite indulgence?

My favourite indulgence is without a doubt a cheese platter and glass of red wine

8. If you had to give one piece of nutritional advice you wish everyone knew, what would it be?

From Steph's instagram @steph.naturopath

From Steph's instagram @steph.naturopath

"My number one piece of nutritional advice is to ensure your diet has variety."

This is imperative to feeding the gut microbiome and keeping it healthy along with ensuring your body is receiving all the nutrients it needs to function optimally.

"So many of us get set in our ways with eating the same things over and over. Trying to include new foods each day is really beneficial. Eating the colour of the rainbow each day is an old saying but definitely true."

9. What are some cooking tips to help us heading into the cooler Autumn and Winter months?

Now that the weather has cooled down it is best to steer away from raw foods/salad/smoothies and start to include more warming foods such as soups, curries, casseroles, herbal teas and warming herbs and spices in cooking. Using bone broth as a base for your winter hot dishes is a fantastic way to heal your gut day to day. 

10. What foods help our immunity?

Ginger, Garlic, Turmeric, Onion, Shiitake mushrooms, Manuka honey, Bone broth, Oranges, Kiwis, Capsicum 

From Steph's instagram @steph.naturopath

From Steph's instagram @steph.naturopath

Now you know all these handy hints for navigating Autumn and Winter, what will you change about your eating habits?

About Steph:

Naturopath & Nutritionist. Stephanie is a Naturopath and Nutritionist with a Bachelor of Health Science Degree majoring in Naturopathy. She practices out of the stunning Luxton Clinic in Armadale, Melbourne, Australia.