Ashley Liew – Family Health Chiropractic Clinic | Singapore Chiropractor https://familyhealthchiro.sg Your body works better with a good nerve supply! Thu, 21 May 2026 00:45:37 +0000 en-US hourly 1 https://wordpress.org/?v=7.0 95431236 No more “no pain, no gain”: protect your sustainability in sport  https://familyhealthchiro.sg/no-more-no-pain-no-gain-protect-your-sustainability-in-sport/ Tue, 04 Jun 2024 16:56:55 +0000 https://familyhealthchiro.sg/?p=1099 Sports injury prevention Singapore — if you are an athlete or recreational sports enthusiast, understanding when to push through discomfort and when to stop is one of the most critical skills for long-term performance and health. At Family Health Chiropractic, we work with athletes of all levels and help them develop sustainable training habits that protect their bodies for the long run. This article explores why the outdated “no pain, no gain” mindset can be dangerous, and how a smarter approach to sports injury prevention Singapore leads to better outcomes.

As a marathoner, as a well as a *Doctor of Chiropractic that happens to care for athletes of all abilities (recreational to national athletes) and ages (from as young as my own “Little Runner” 2-year-old son to seniors keeping active), I often hear the following phrase: “I just ran/pushed through the pain.” When I was growing up I also often heard the exercise motto we are all still familiar with: “no pain, no gain.” Naturally as athletes we want to push those boundaries and better our Personal Bests, so isn’t “pain” a necessary part of the process? However, in the words of American Olympian runner Molly Huddle in Runner’s World 2021 which I fully agree with, “It’s time to stop glamorizing the ‘no pain, no gain’ mindset.”  [World Marathon Majors completion at London Marathon 2023 (left), starting with Boston Marathon 2013 (right)]  What is pain?   First, we need to understand what is pain. Pain is a neurological process, with biopsychosocial causes triggering this pathway. The brain receives a combination of sensory bodily inputs and nociceptor signals (detect potentially dangerous environmental stimuli) travelling up the spinal cord. Then, the Central Nervous System interprets this stimuli, and formulates a potential response via nerve signals travelling back down the limbs. If the brain interprets a potential threat, then pain signals alert the body accordingly, triggering the unpleasant bodily sensation we know of as “pain”. In short, pain is merely a signal that something may potentially be wrong with the body. Thus, pain in itself should never be used as an accurate indicator of root issues. Another takeaway here is that one’s entire Nervous System (brain, spinal cord, and nerves) is vital. Bear in mind it is even possible to not feel any “pain” despite potential body damage already sustained, especially if one’s Nervous System is not firing well at any point.  Qualifying pain  Next, we need to qualify the term “pain”. I do so by classifying one’s sensations as “good pain” versus “bad pain”. Last year at London Marathon 2023 I finally finished my Abbott World Marathon Majors Six Star Journey with an average marathon finish time of 2 hours 54 minutes over 6 marathons, a 10-year journey that started in Boston Marathon 2013. It is no surprise that regular chiropractic care continues to keep me running well since my first visit in 2010. Boston Marathon is (in)famous for “Heartbreak Hill” about 32km into the 42.2km race, a point in which I proudly say I experienced “pain”. What kind? It was in my terms “good pain”: quadriceps muscles feeling heavier with extra lactic acid, breathing getting more laboured, and trying hard to mentally focus on cresting that hill. However I did not worry, because this is a shared experience even among Olympians. Another kind of “good pain” is the general soreness in the legs especially when going down staircases post-marathon, something I have frequently personally seen even among top Kenyan runners. These sensations are self-limiting and dissipate with the right recovery in a few days.  “Bad pain”  On the other hand, please do not mess around with “bad pain” to any body part, otherwise you risk acute or long-term damage to your spine and overall health. If you experience any of the following, please recalibrate or temporarily stop your training, otherwise you risk ruining the sustainability of your sporting journey: numbness, weakness, sharp or electric-like pain, burning sensation, radiating sensations down any of your four limbs (e.g. toes or fingers), worse symptoms on coughing or sneezing, everyday activities of daily living affected (e.g. bending, standing, wearing socks, sleeping), or unable to bear weight. Experiencing any of these issues should never be seen as a “Badge of Honour”, and it is imperative we also look out for fellow athletes to gently nudge them into the right direction.   [“Check Engine Light”] Check your engine  When we suffer any of the above signs or symptoms, we should look into the root cause of them, rather than covering them up. When driving and the “Check Engine Light” comes on, it makes sense to bring their vehicle to the mechanic. Potentially it is just an early warning of a potentially bigger issue, in which case nipping it in the bud quickly is cost-effective and even possibly life-saving. Or would you rather ignore this light, until the engine literally breaks down on the expressway? In an even more important way, pain functions as an indicator warning us there are potential bodily issues like spinal misalignments. If we athletes just dismiss them as a “normal” muscle strain, it may escalate into more serious sensations like numbness or sharp pain, at which point the road to recovery would be longer.   Recalibrate if you are in pain  Assess and recalibrate to have sustainability in your sport. By the time pain sets in, there has likely been stress to the body, possibly silently building up for weeks (or years) earlier over repetitive micro-trauma from your sport. Athletes at this point should not “push through the pain”. I took care of a dancer before that continued to push herself through classes despite struggling to tie her shoelaces due to her low back misalignments, so I had to strongly advise her to prioritize her recovery until her spine stabilized. Recalibration does not mean complete bed rest (unless in more severe cases), so you can still move because “motion is lotion”; the caveat is the right kind of motion matters. For example, for a temporary period you can reduce your running kilometers, minimize intensity of your workouts, cross-train via the elliptical or walk in the pool, any combination of which would take pressure off those stressed joints. Recalibrating will be more helpful in the “long run”.  Look into the root cause and consider gentle chiropractic care  At the same time, look into the root cause of your pain(s), rather than just ignoring or covering up the symptom. Athletes sometimes brush things off as a minor “muscle” issue, but if it persists for weeks despite resting and light stretching, there is nothing “minor” about it. Please do not delay gentle and specific intervention, for example through chiropractic care. Chiropractic focuses on correcting vertebral subluxations – spinal misalignments that cause nervous system interference. Muscles attach to bone, so if the bone is misaligned (even slightly) and we only focus on stretching or massaging those tight muscles, it may not be addressing the root cause of the imbalance. Gentle chiropractic adjustments via a vibrating instrument called an Arthrostim and a protocol called the Koren Specific Technique (KST), allow us *Doctors of Chiropractic to locate and correct these body stresses, so the body can be allowed to self-heal for recovery and optimal sporting performance. The advantage of this gentle and specific technique is that there is no “popping, cracking, or twisting” of the spine, allowing athletes to be adjusted when sitting, standing, or in their unique Posture of Subluxation (POS) associated with their sport.  [Marathoner and *Doctor of Chiropractic at Family Health Chiropractic Clinic] My own story of training injury-free  I shared in my earlier blog post after placing runner-up Singaporean at the Standard Chartered Singapore Marathon 2017 the following: “In the bigger picture, athletes are not merely trying to avoid aches and pains or to stay injury-free, but more importantly to maximize athletic potential in the long run.” This is true for me, having received regular chiropractic checks since 2010 and adjusted when necessary. Since 2010 until today in 2024, I have not sustained any (over)training injury despite routinely running >100km weekly. I have also neither needed to take any more than 2 consecutive days off planned training due to any musculoskeletal issues, nor resort to taking any painkiller or muscle relaxant for any joint discomfort. This allows me to train consistently and perform optimally on the roads. This is also why I am so passionate about spreading this message: injuries do not have to be part and parcel of sports, even at the higher levels. It comes about with a preventive health approach by investing in my own spinal health proactively (rather than reactively), something especially important for athletes.  If you are in the unfortunate position of suffering any sport injury (whether diagnosed or suspected), think about the bigger picture so you can keep hopefully safely doing what you love in your later years. Hitting that temporary “pause” button to recalibrate, and getting your imbalances sorted out first, would also give you peace of mind when resuming training again on a well-aligned foundation.  So the next time someone tells you for example that knee pain is normal for athletes, you can tell them it may be common but definitely not “normal”.  In health,  *Dr. Ashley Liew (Doctor of Chiropractic)  * – not a medical or dental qualification]]> 1099 Safe and Gentle Pediatric Chiropractic https://familyhealthchiro.sg/safe-and-gentle-pediatric-chiropractic/ Sun, 04 Dec 2022 06:54:25 +0000 https://familyhealthchiro.sg/?p=924 Children chiropractic Singapore — safe, gentle spinal care for your child from birth through adolescence. At Family Health Chiropractic, Dr Ashley Liew and Dr Kelvin Ng provide specialised children chiropractic Singapore care that is tailored to the developing spine and nervous system. Many parents are surprised to discover how early chiropractic assessment can benefit their child’s long-term posture, health, and well-being.

“A young tree is easy to straighten, but when it is big it is difficult.” – Filipino Proverb I was especially reminded of this quote in August 2022, when my then 15-weeks-old baby, wife, and I planted a young tree at East Coast Park. It also resonated with me as a Doctor of Chiropractic who regularly checks the spines of the pediatric community, including newborn babies. If this young tree did not have a good foundation at the start, would it not be difficult to attempt to correct that when the tree was older, bigger, and already heavily bent? As parents, we always desire the best for our children, importantly to be blessed with good health. Similar to a young tree, a young child should also be well aligned at an early age, before layers of stress get added on in later years. This is why as a new father myself, I have been safely and gently checking my own son’s spine since birth, and adjusting if necessary. This is a privilege I do not take lightly, because what we do as chiropractors can have a profound impact on maximizing one’s nervous system potential. Developmental milestones From a developmental neurobiology standpoint, there are general milestones parents can observe in their children to evaluate for potential nervous system interference. The following milestone examples are listed by International Chiropractic Pediatric Association (ICPA) instructor Dr. Michael Hall (Doctor of Chiropractic and Fellow of the International Academy of Chiropractic Neurology): – 1-2 months: Holds head up, raises head to 45 degrees when prone, turns head and eyes to sound, acknowledges faces, visual field follows objects, alert in response to voices, smiles responsively and spontaneously. – 3-5 months: Holds head high and raises body with hands when prone, reaches for and brings objects to mouth, sits with support while head is steady, follows objects 180 degrees, starts rolling from front back and turning from back to side, smiles and laughs, excited on recognizing familiar faces. – 6-8 months: reaches out to be picked up, can sit alone for short time, completely rolling front to back and back to front, imitates “bye-bye”. – 9-11 months: Crawls, sits alone, pulls to stand up, uses thumb and index finger to pick object, self-feeds finger foods, imitates peek-a-boo, follows one-step verbal commands. – 12 months: Walks with support or independently, pincer grasp, gives toys on request, releases objects after demonstration, points to desired objects. Please note that each child’s milestones may differ so the above mentioned should just be referenced as a guide. Regardless, it is good to have your child evaluated by a pediatric chiropractor. Safety and effectiveness of pediatric chiropractic Most parents who bring in their children (including newborn babies) are already patients of our clinic and through their experiences, are convinced that chiropractic care is safe, specific, gentle, and effective. As such, they likewise tend to have the assurance that this remains the case for their own children. Below is the research to support this. With regards to safety, according a research paper published in 2009 in the peer-reviewed journal, Explore, chiropractic responders indicated only 3 adverse events from 5,438 office visits involving the care of 577 children (defined as below 18-years-old) of an average age of 7.45 years. To put that in perspective, reported adverse events only made up 0.055% of total pediatric visits, and in these 3 events were only limited to muscle stiffness which eventually self-resolved. There were no serious injuries reported. Next, chiropractic is also perceived as effective by chiropractors, parents, and caregivers alike. In the same paper, 518 out of the same 577 children cared for reported an improvement in their presenting complaint attributed to the chiropractic care received, making up the vast majority. This 2009 paper titled, “The Safety and Effectiveness of Pediatric Chiropractic: A Survey of Chiropractors and Parents in a Practice-Based Research Network”, is available at https://www.sciencedirect.com/science/article/abs/pii/S1550830709002079. It was written by Dr. Joel Alcantara (D.C.), Dr. Jeanne Ohm (D.C.), and Derek Kunz. What to look out for in a pediatric chiropractor It is important to note that Doctors of Chiropractors undergo a rigorous academic curriculum. For example, Sherman College of Chiropractic in the United States (https://www.sherman.edu/), where Dr. Kelvin Ng and I studied as a post-graduate degree, requires 5,032 core hours before graduation. On top of this, chiropractors intending to care for the pediatric community are encouraged to take additional certifications specific to this field, such as the ICPA’s Certification Programme involving many structured hours of comprehensive training pertaining to the safe care of children (including babies) and pregnant women. Dr. Ng and I are both long-time ICPA members and are both certified in the Webster Technique. The Webster Technique is a specific chiropractic analysis and diversified adjustment, the goal to reduce effects of sacral subluxation and sacro-iliac joint dysfunction, and thereby improve neuro-biomechanical function in the pelvis. In addition, I was also awarded the CACCP credentials (Certified by the Academy Council of Chiropractic Pediatrics) for fulfilling a 200-hour certification programme specific to perinatal care, participating in two ICPA Practiced-Based Research Network projects, and passing a final comprehensive exam. If you are looking to find a pediatric chiropractor, please check the ICPA international directory at https://icpa4kids.com/find-a-pediatric-chiropractor/ Gentle adjustments only Chiropractors trained in pediatric care are expected to uphold safe and professional standards of care, especially important for this age group. A thorough assessment must first be done by the trained chiropractor to assess whether it is appropriate to adjust that patient. These standards on babies mean that any chiropractic adjustment on babies involves only the gentlest of pressure applied to a specific spinal vertebra, with about the same amount of force used to check a tomato’s ripeness. There is no popping, cracking, or twisting, especially on children’s spines. In summary, it is safe and effective for the vast majority of children and babies to receive gentle chiropractic care, as long as the chiropractor has the right training and preferably pediatric-specific certification. You can also read more about this topic on the Today Online article published on 22 September 2022, which was a response article written on behalf of The Chiropractic Association (Singapore) titled, “Safe for babies to receive ‘gentle’ chiropractic care”, at https://www.todayonline.com/voices/your-say-safe-babies-receive-gentle-chiropractic-care-2000451 Every child has their own unique milestones and timelines in their own journey. That said, if there was a way to holistically and safely maximize one’s innate health potential so that children could be the best version of themselves, why not? Do consider getting your child, and perhaps even yourself, checked by a Doctor of Chiropractic soon. In health, Dr. Ashley Liew | DC (Doctor of Chiropractic) | CACCP (Certified by the Academy Council of Chiropractic Pediatrics) | Member of ICPA (International Chiropractic Pediatric Association)

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]]> 924 Getting back into the swing of things on the golf course with chiropractic https://familyhealthchiro.sg/getting-back-into-the-swing-of-things-on-the-golf-course-with-chiropractic/ Wed, 01 Jul 2020 01:47:47 +0000 http://familyhealthchiro.sg/?p=813 Golf injury chiropractic Singapore — if you are an avid golfer looking to recover from a swing-related injury or simply stay at the top of your game, chiropractic care at Family Health Chiropractic Clinic can help. Located at TripleOne Somerset, our chiropractors have helped numerous golfers in Singapore restore spinal alignment, improve performance, and prevent re-injury on and off the course.

If you are an avid golfer, you probably rejoiced on hearing that golf courses would soon reopen. During Singapore’s Circuit Breaker, there was a good chance you had been sitting long hours on the sofa watching television re-runs of previous golfing Majors. In anticipation of hitting the fairways again yourselves, it is vital to ensure your spine is aligned, so that you can be playing at your best while staying injury-free. Here is how chiropractic can potentially help you get back into the swing of things.

Golfers that have benefited from chiropractic care

The list is long but to name a few:

  • Jordan Spieth (three-time major winner) – “Dr. Van Biezen (Doctor of Chiropractic) is an important member of my team, and thanks to his care, my all-time dream of winning the Masters Tournament has become a reality.”
  • Notah Ryan Begay III (four-time PGA tour Champion) – “Chiropractic care has been an instrumental component of my sports performance and preventive health strategy.”
  • Tiger Woods (eleven-time PGA Player of the Year) – “I’ve been going to a chiropractor for as long as I can remember. It is as important to my training as the practice of my swing.”

Can recreational golfers also potentially benefit?

Absolutely! Gentle and chiropractic care can potentially be done on the vast majority of athletes, including professionals and especially “weekend warriors”. After all, everyone has a spine.

What kind of injuries can golfers potentially suffer?

Golf can often be a strenuous sport, as a lot of force and torque is exerted on multiple joints during each swing. As such, we have taken care of golfers that have had misalignments in the neck, shoulders, elbows, wrists, low back, and even in the knees. Having taken care of golfer patients and also with our own personal golfing experience, we can identify with several imbalances inherent in the sport’s mechanics: the starting stance involves one shoulder raised higher than the other, and the stroke is only in one direction. Moreover, varying degrees of muscle strains and sprains can also be exacerbated by existing spinal misalignments. Last but not least, golfers’ spines are uniquely subjected to a lot of rotational stresses at the lumbar spinal discs with each swing, which could predispose them to intervertebral disc issues ranging from minor mechanical inflammation to debilitating disc herniations or protrusions.

You may realize something is off with if there is musculoskeletal pain, or in more serious cases numbness or weakness. However, is the pain merely a symptom of some underlying root misalignment? The beginning stage of spinal misalignments often does not involve any pain, but if left unchecked, stresses can slowly and surely build up.

Why consider chiropractic care?

“Spieth has received chiropractic care since he was 14 to prevent injuries and optimize overall health and athletic performance.1” Chiropractic is a natural and non-invasive way of enhancing peak athletic performance, as well as to help the body better adapt to stresses on and off the golf course. It is a unique form of heath care that locates, analyzes, and checks spines for Vertebral Subluxations. Subluxations are bony misalignments that can put direct or indirect pressure on surrounding nerves. By removing nervous system interference, the two-way communication between the brain and the body is optimized, and the muscles can potentially fire better when driving or putting the club.

In addition, when the body is free of misalignments, we can rebound quicker from injuries, and potentially prevent injuries from occurring in the first place.

What kinds of chiropractic techniques are used for golfers?

At our clinic, there is no “popping, cracking, or twisting” of the spine. The vast majority of our adjustments are performed using the Arthrostim® adjusting tool, via the Koren Specific Technique2. This form of analysis allows our doctors to render gentle and specific adjustments to misalignments. The adjusting tool is gentle enough to be rendered on infants through seniors, giving patients and their family members a peace of mind. Most subluxations are found in the spine. However, our doctors are also trained to detect and adjust misalignments in extremities if needed in a variety of positions. Because the body is all connected, the area of dysfunction in one body part may actually be due to a misalignment somewhere else, so it is vital to get to the root cause of any issues instead of merely treating the symptom.

Getting back your swing

No matter what your golf handicap is, the key is to enjoy the game with a body that is functioning as optimally as possible. Schedule a chiropractic visit with us soon to correct any root causes of stresses or imbalances, to get you back into the swing of things. In the meantime, continue to stay safe, practice good personal hygiene, and take care of your spinal health.

References

  1. https://www.acatoday.org/News-Publications/ACA-News-Archive/ArtMID/5721/ArticleID/33/Chiropractic-and-Golf-—-A-Winning-Combination
  2. https://www.youtube.com/watch?v=qZE8SQKDZOM
]]> 813 Adjusting Patients in the Posture of Subluxation https://familyhealthchiro.sg/adjusting-patients-in-the-posture-of-subluxation/ Mon, 23 Dec 2019 08:42:30 +0000 http://familyhealthchiro.sg/?p=776 Spinal subluxation Singapore treatment is one of the most important aspects of chiropractic care. A subluxation occurs when a vertebra moves out of its proper position, causing interference with the nervous system and creating abnormal patterns of movement and posture throughout the body. At Family Health Chiropractic, Dr Ashley Liew explains how chiropractors address spinal subluxation Singapore by adjusting patients in the posture of subluxation — a technique that works with the body’s natural movement patterns to achieve lasting correction.

All Matter Has Motion
Dancer receiving specific chiropractic adjustments in derrière Posture of Subluxation
Chiropractic Principle #14 on Universal Life: “Force is manifested by motion in matter; all matter has motion, therefore there is Universal Life in all matter.” (Stephenson RW, Doctor of Chiropractic, 1927). Our body is constantly in motion. Even while sound asleep, our body’s cells, tissues, and organs are constantly abuzz with activity, with its complex coordination constantly facilitated by the nervous system. The body becomes even more dynamic when we engaged in certain postures by day. Vertebral Subluxations Many of us are aware that bodily stress from activities or environments can cause vertebral subluxations. Subluxations are spinal misalignments that cause nervous system interference. If “all matter has motion”, it is certainly likely that our spine may have been subluxated while we were moving in a specific posture. Dynamic Postures in Dancers For example, dancers may have sustained a subluxation in the pelvis while holding an attitude leg in derrière posture (pictured above), a subluxation in the hip bone while standing in relevé posture, or even a spinal subluxation while doing a full split. Instead of just checking the dancer in a traditional lying down posture, why not do a check in the specific Posture of Subluxation (POS) that caused the issue in the first place? If the issue only occurs in a particular posture, why not check that specifically? From my experience working with dancer patients, they are very aware of their own bodies. They would know if there is something holding back their usual poses and full ranges of motion. My advice in this case would be to get checked in order to get to the root sources of those issues, rather than waiting for them to accumulate or just pushing through the pain. Likewise, as a competitive marathoner myself, I frequently get my own spine checked for vertebral subluxations. Many of my subluxations show up in a particular running stance or posture, so my Doctor of Chiropractic checks me in that POS if needed. Posture of Subluxation (POS) The ability to correct the patient in the POS is important because certain stresses may only be provoked in specific positions. This is reason why our clinic often checks and adjusts patients in seated, standing, or bending positions, according to whatever position the Koren Specific Technique (KST) analysis reveals. Chiropractic adjustments here are mostly done using a gentle and specific adjusting instrument called the ArthroStim, which “taps” the misaligned segment at a speed of 12 times per second. This way, nervous system interference can be removed and function restored, even in seemingly unusual postures. Gentle adjustments are done without any spinal “cracking, popping, or twisting”. There are no limits to how many ways we can potentially subluxate ourselves when we are in too much (or even too little) motion. Are we looking into the root causes of these issues just from a static viewpoint, or a dynamic one? In health, Dr. Ashley Liew]]> 776 Starting Off The New Year With A Straighter Spine https://familyhealthchiro.sg/starting-off-the-new-year-with-a-straighter-spine/ Sat, 02 Feb 2019 06:29:14 +0000 http://familyhealthchiro.sg/?p=752 Neck pain from phone Singapore — one of the most common complaints we see at Family Health Chiropractic. With the new year approaching, many of us are thinking about resolutions to improve our health. This year, why not resolve to improve your posture and protect your cervical spine from the growing epidemic of phone-related neck pain? As a Doctor of Chiropractic, I see the effects of this damage every day in my clinic.

The Lunar New Year is around the corner. While we may have been busy buying new clothes, spring cleaning, and preparing for reunion meals, have we thought about how straight our neck will be? As a Doctor of Chiropractic, I am actively assessing the postures of everyone around. Every time I take the train, I cannot help but observe the masses of people with their heads bent downward towards their phones. I almost feel the “pain” at the sight of necks flexed 90-degrees, imagining how much unnecessary stress their spine has to deal with.   “Text neck” on the train A Singapore survey on those using electronic devices more than 3 hours daily found that 60% of them had associated neck and back pain (“Few know about ‘text neck’”, The Straits Times, 21 March 2017). What is the root cause of this problem that is getting increasingly widespread? According to published research on Surgical Technology International, a 30-degree downward tilt of the neck can exert 18kg of spinal stress. For every inch (2.5 cm) your head goes forward, your spine has to bear an additional 10 pound (4.5 kg) bowling ball’s weight. From a musculoskeletal perspective, an Upper Cross Syndrome develops: your muscles on the back become tighter, while the muscles on the front get weaker. Stretching tight muscles do not necessarily treat the root issue, while overstretching may worsen the problem. At a deeper level, this may also place stress on spinal vertebrae (resulting in a “vertebral subluxation” which are spinal misalignments that cause nervous system interference), as well as on spinal discs (causing disc inflammation or worse conditions like disc herniation). In fact, spinal discs are biomechanically more stressed in forward bending and rotation. Again, stretching in these motions may not be the answer. The effects of “text neck” are not just musculoskeletal as the body is all connected. As such, it may be associated with a 30% loss of lung vital capacity, reduced blood flow to the brain, and poorer mood. Technology is something that is here to stay, but I believe with the right steps we can mitigate its associated stresses. Firstly, be aware of your neck posture, avoiding any unnecessary stress by raising up your device so your neck does not have to tilt so far down. We also recommend our desk-bound patients to keep their screen monitor height in line with their eyes. Secondly, consider a chiropractic check to correct any vertebral subluxations. Quite often, we see patients that report finally being able to hold their neck straighter upon getting adjusted, after years of being unable to do so no matter how hard they tried. Think of it as a structural blockage that sometimes cannot be cleared on its own. We also have patients that had previously resorted to frequent self-manipulation for temporary neck relief, only to have that harmful urge self-resolved with chiropractic. Your body works better with a well aligned spine!   Dr. Kelvin Ng adjusting Dr. Ashley Liew  I hope to bump into you on your next train ride, hopefully with a straighter spine. We wish everyone a Happy Lunar New Year! In health, Dr. Ashley Liew

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]]> 752 There Is No Process That Does Not Require Time https://familyhealthchiro.sg/there-is-no-process-that-does-not-require-time/ Wed, 25 Apr 2018 06:15:09 +0000 http://familyhealthchiro.sg/?p=733 Chiropractic recovery Singapore — Dr. Ashley Liew, national marathoner and chiropractor, shares her personal journey of transformation — from overweight recreational athlete to national marathoner — through consistent chiropractic care. This inspiring story illustrates that true chiropractic recovery in Singapore requires commitment, time, and patience, not a quick fix.

Dr Ashley Liew – from overweight recreational athlete in 2006 to national marathoner in 2011 (photo credit: The Straits Times)
Yes, both photographs reveal the same person, transformed gradually from 2006 to 2011. A 24kg weight loss from overweight recreational athlete to national marathoner did not happen overnight but over 4 years. Subsequently, I went on to stay free of training injuries from 2010 until today, involving a process of consistent and regular chiropractic care. There are no “quick fixes”. Chiropractic Principle No. 6: The Principle of Time “There is no process that does not require time.” – The 33 Chiropractic Principles, Chiropractic Textbook, Ralph W. Stephenson, DC (1927). Let that line sink in for a moment.  As Doctor of Chiropractic (DC) students at Sherman College of Chiropractic (South Carolina, USA), we were trained in the philosophy, science, and art of all things chiropractic. Why is philosophy important? It is because it helps me understand my “why” for being a national marathoner and chiropractor. As a chiropractor, I help my patients understand that health is a continuum, not a dichotomy between “healthy” and “unhealthy”. As such, daily decisions can affect this continuum, creating either bad momentum (towards “dis-ease”) or good momentum (towards optimal health potential). Thus, it is not surprising that all processes take time. Bad Momentum On the third day of the 2018 Lunar New Year, I was called to do a house call first visit for a new family patient. This patient was fit (ran at least 3 times weekly and completed multiple marathons before), young, and what most people would identify as “healthy” as he was symptom-free. All of a sudden when bending his back forward and slightly off to the side to pick up his laptop, there was an intense sharp pain resulting in difficulty walking. Did the laptop cause his issues? This is unlikely as it was such a light weight. It was merely “the straw that broke the camel’s back”. The body had been trying to be as resilient as possible up to that point, but an accumulation of bad momentum (e.g. incorrect sitting posture, excessive trunk bending, not getting a spinal check before) overwhelmed the body’s ability to adapt to that last stressor, thereby setting off the negative cascade. A little goes a long way, both for the good and bad momentum. Accumulate enough physical, chemical, and emotional stresses over the months and years, and then you get bad momentum. On a 24/7 basis, our bodies are constantly striving to adapt to environmental stresses around us. However, if we do not take proactively care of our spinal health, issues not limited to the following can potentially subtly set in: spinal misalignments, spinal disc inflammation, degenerative disc disease, gastrointestinal imbalances, numbness, fatigue, and headaches. Bear in mind there may not even be any pain involved up to the “breaking point”. However, if we ignore or cover up signs and symptoms without looking into the root causes, the body can eventually lose its resilience and end up succumbing. Good Momentum On the upside, we are empowered with the ability to alter our momentum for the better. I did not just do one run to lose 24kg. I also did not just get my spine checked once to remain injury-free since 2010. It was a consistent approach to structured running that transformed me, in addition to improved diet quality, not over-eating, investing in a thorough pre-workout warm-up routine, getting sufficient rest, and of course getting my spine checked. I continue to receive regular chiropractic care as a vital part of athletic and health potential optimization. I believe a proactive approach to health should also include regular chiropractic care, which locates, analyzes, and checks the spine for vertebral subluxations (spinal misalignments that cause nervous system interference). Since the nervous system coordinates all body functions from system to cellular level, it makes sense that good health momentum can be restored with gentle chiropractic care.  
Dr Ashley Liew adjusting Dr Kelvin Ng (photo credit: Family Health Chiropractic Clinic)
  No “Quick Fix” Imagine you forego regular car servicing because of perceived time or money constraints. Worse still, over years you ignore or even cover up the “check engine” light. When the engine finally breaks down and it gets towed to the car mechanic, it is highly unlikely to get a quick and cheap fix. In a similar way, our spine and nervous system needs regular maintenance, so if we wait until more severe health issues set in, it is going to be more costly and take a longer time to self-heal. The difference is that our spine is irreplaceable compared to a mechanical engine. Things take time. A question we often get asked by patients is, “How many visits will I take to fully recover?” Unfortunately, we cannot give a magic number. Once patients leave the clinic, our body is subject to different lifestyles and environments, creating either good or bad momentum which can affect how long the adjustments hold. Also, most of these issues started a long time ago, so the body naturally needs more time to break previous patterns it was used to. As examples, my patient with a chronic hip issue always references her 7th visit where she finally saw it stabilized after patiently receiving weekly care; since then she has progressed to a visit frequency of once every 3 weeks to proactively keep her spine in alignment. A runner patient noticed an improvement in her posture, foot circulation, and back tension at the end of the visit, but was even more “amazed” when her 27 km run later at night felt effortless at a faster-than-usual pace. A teenage patient with concentration difficulties at school only reported improvements to her mother after her first 6 regular visits. A patient with frequent migraines since a severe childhood accident finally saw full resolution after 2 months of regular care. Patience pays off, because things take time. There is no “quick fix”. Even in the cases where we witness rapid health miracles happening after the first visit, I tell my patients that we just got the ball rolling. We all need to be proactive in making the right decisions to upkeep our health, even when we are symptom-free. Health optimization is the constant responsibility of each of us. What kind of health momentum are you creating today?]]> 733 Chiropractic as part of post-marathon recovery https://familyhealthchiro.sg/chiropractic-as-part-of-post-marathon-recovery/ Mon, 11 Dec 2017 15:25:32 +0000 http://familyhealthchiro.sg/?p=708 Sports chiropractic Singapore plays an essential role in post-marathon recovery. At Family Health Chiropractic, we regularly work with runners from the Standard Chartered Singapore Marathon and other endurance events, helping them recover faster, reduce injury risk, and get back to training sooner. If you’ve just completed a marathon, this article will explain why a chiropractic check and adjustment should be part of your recovery routine.

At this point, you may have completed your last target for the year like the Standard Chartered Singapore Marathon. Then you ask, “What’s next?” Recovery should be the first answer that comes to mind. Besides resting and refueling, what other holistic approaches should be incorporated into your recovery routine? This blogpost will highlight the importance of the post-race chiropractic check and adjustment as part of recovery.
Dr Ashley Liew on podium with his chiropractor, Dr Kelvin Ng, at Standard Chartered Singapore Marathon 2017
One year ago, I shared a clinic blogpost on my podium finish at the 2016 Marathon being in large part thanks to regular chiropractic care. On 3rd December 2017, I retained my runner-up local position at the Singapore Marathon, despite a tougher course and deeper elite runner field. Consistency is vital, whether that goes for competition performance, training programme, or body condition. In the bigger picture, athletes are not merely trying to avoid aches and pains or to stay injury-free, but more importantly to maximize athletic potential in the long run. My current patient came in for his chiropractic check several days before the 2017 marathon and joked at the end of the visit that the adjustments were worth 2 minutes of a personal best (PB) time; on race day he was ecstatic to fulfil his potential by hitting that PB by more than 2 minutes! If you want to be consistent, how you recover from a hard effort (like a 42.195km marathon) will determine how you build up towards your next challenge. The hands of a Doctor of Chiropractic are typically the last hands on me before a race, as well as the first hands on me after a race. This means during the recovery phase, I get my own spine checked and adjusted within a couple days post-race, and then subsequently look into a light full body massage if necessary. I would not personally advise doing a massage within two days post-marathon in order to let the micro tissue tears self-heal first.  
KST adj (upper cervical)
KST adj (sacroiliac joint)
KST adj (knee joint)
                  Why chiropractic? Chiropractic focuses on correcting vertebral subluxations – spinal misalignments that cause nervous system interference. If we understand the body to be all connected, a suboptimal 2-way nerve flow could be associated with imbalances throughout the body like a leg length difference, digestive issues, weakened immunity, and undue tension along a myofascial chain. Muscles attach to bone; if the bone is misaligned (even slightly) and all we focus is on stretching or massaging those tight muscles, it may not be addressing the root cause of the imbalance. Gentle chiropractic adjustments via a vibrating instrument called an Arthrostim and a protocol called the Koren Specific Technique (KST) allow Doctors of Chiropractic to locate and correct these deep body stresses, so the body can be allowed to self-heal optimally. My final chiropractic tune-up was a day before the marathon. During the race, I suffered calf cramps twice due to the immediate dodging of slower runners. Besides that, everything in my body was firing smoothly, both physically and mentally (I had never been so focused during a marathon before). A priority the day after my marathon was the post-race chiropractic check, which revealed specific soreness at the sacroiliac joint and inflammation at the L4 spinal disc both when seated and standing. I did not initially “feel” these two areas to be problematic but the objective checks showed otherwise. That is the beauty of KST, which allows us to check and adjust in unique positions of vertebral subluxation. Most of all, because it’s so gentle (infants and seniors can be adjusted likewise), no popping, cracking, or twisting of the spine is involved in adjusting. For example, my right sacroiliac joint was misaligned in a standing forward flexed position, a subluxation that showed up in a dynamic position unique to my running stresses. Running transmits forces from feet up through the spine up to three times one’s body weight, so it was no surprise that I had such misalignments. Before I get back into my next training cycle, I definitely would want my body to start off as balanced as possible. I started regular chiropractic care since 2010 and have remained free of training injuries ever since. I have also been blessed since then with strong immunity and increased mental clarity. This profession is far more than just about aches or pains, or about covering up a sign or symptom, but about maximizing optimum health potential. Do look into your recovery routine to see how you can make the most of what you have. In health, Dr. Ashley Liew]]> 708 Chronic Stress – The “Fight-or-flight” Response https://familyhealthchiro.sg/chronic-stress-the-fight-or-flight-response/ Sat, 30 Sep 2017 02:35:43 +0000 http://familyhealthchiro.sg/?p=694 Stress and chiropractic Singapore — an important connection that is often overlooked. Chronic stress activates the sympathetic nervous system (fight-or-flight response), leading to muscle tension, postural changes, and spinal misalignment. At Family Health Chiropractic, Dr Ashley Liew explains how stress and chiropractic Singapore care are connected, and how a well-aligned spine can help your body better manage the effects of modern-day stress.

We live increasingly fast paced lifestyles thanks to seemingly unending workloads, studying pressures, multiple commitments, and technology dependency. What implications does this have for the individual? As a Doctor of Chiropractic taking care of patients of all ages and walks of life, I am seeing many of them present with overstimulated nervous systems. In other words, they walk in with “stress” at a deeper level. What is “stress”? Stress is not just about something that is placed upon you; it is about how you consciously and unconsciously respond to a situation or perceived threat. Imagine you are strolling in the trails when you encounter a potentially dangerous snake. Besides consciously trying to avoid it, far more responses take place unconsciously deep within your body in terms of rapid physiological changes. The “fight-or-flight” response kicks in: faster heart rate, rapid shallow breaths, dilated pupils, increased oxygen to the brain, as well as release of glucose and cortisol (“stress hormone”) into the bloodstream. In the short term against a real sudden threat, this response can be a vital survival mechanism. However, this “fight-or-flight” response is not helpful in the longer term. Take away the snake, instead replacing it with day-to-day physical, chemical, and emotional stressors, and you get a state of chronic stress. More adult and even young child patients are walking in with chronic stress by the time of their first visit. Overstimulated systems may manifest in issues like attention deficits, anxiety, depression, low immunity, digestive issues, and fatigue. Often, I can also detect a general lack of “ease” among these individuals. Are we just covering up or ignoring those signs and symptoms, without looking into the root cause of them? There are ways we can seek to counter chronic stress such as breathing techniques, good posture, sharing about emotional stresses with loved ones, and less stimulation from electronic devices (see https://www.aap.org/en-us/about-the-aap/aap-press-room/pages/american-academy-of-pediatrics-announces-new-recommendations-for-childrens-media-use.aspx on recommendations for children’s media use). However, as a chiropractor I am more focused on how I can tone down nervous system tension. Dr. D.D. Palmer, the founder of chiropractic in 1895, said that “life is the expression of tone”. When we check and adjust patients for vertebral subluxations (spinal misalignments that cause nervous system interference), the outcome is frequently a more balanced tone at a deeper level. Instead of the sympathetic nervous system (“fight-or-flight”) being in overdrive, the parasympathetic nervous system (“rest and digest”) gets more engaged. From the following transformations of my patients, you can tell that chiropractic is so much more than just musculoskeletal aches and pains:
  • Patient with depression and daily anxiety attacks → “more motivation & optimism to take on each day”, along with resolution of anxiety attacks
  • Young patient with Asperger syndrome and generalized anxiety disorder → “calmer, more centered… more contented outlook of life”
  • Older patient with chronic poor appetite and nausea associated with eating → significantly improved appetite and can feel hungry again (a “fight-or-flight” state redirects limited resources away from vital digestive organs to large muscle groups)
  • Patient with chronic fatigue due to poor quality sleep up to 5 hours nightly → ability to sleep up to 10 hours continuously with good quality
  • Teenage patient looking withdrawn and disengaged → smiling and looking self-connected even after first adjustments
  • Patient holding emotional stress in sternum (chest bone) subconsciously → release of emotions that were vital for overall recovery, along with deeper breaths
The advantage of the Koren Specific Technique that we use in our chiropractic clinic is that it can detect deep stresses in the individual, even stresses the patient was never aware about. Specific adjustments of bony misalignments (even in the skull bones) are done via the gentle Arthrostim instrument. To be clear, Doctors of Chiropractic do not “treat” any conditions, such as depression or anxiety. We merely correct the vertebral subluxations, then step back to allow the individual’s body to self-heal via a more balanced nervous system. Call us at 63367714 to schedule your spine check. In health, Dr. Ashley Liew]]> 694 Podium finish at the 2016 Singapore Marathon https://familyhealthchiro.sg/podium-finish-at-the-2016-singapore-marathon/ Fri, 09 Dec 2016 09:18:12 +0000 http://familyhealthchiro.sg/?p=621 Singapore marathon chiropractic — Dr. Ashley Liew, chiropractor and national marathon athlete, achieved a podium finish at the 2016 Standard Chartered Marathon Singapore with chiropractic care as a key part of her training and recovery. In this post, she shares how regular chiropractic adjustments helped her stay injury-free for over six years of competitive running and how it can help you too.

Having my spine checked and adjusted one day pre-race as well as two days post-race
The last pair of hands on me before a race is that of a Doctor of Chiropractic. It was no different leading up to last weekend’s Standard Chartered Marathon Singapore. The result? A well fought race with the body functioning at maximum potential; emerging runner-up Singaporean was just a huge bonus. As a national athlete also juggling a full-time job (only until recently full-time graduate school overseas), I recognize I would not be where I am today without my core support team. This tireless ensemble behind the scenes includes my father Andrew, Coach Rameshon (reigning Singaporean marathon record holder with 2h24m22s) of Flexifitness Consultancy, and chiropractor Dr. Kelvin Ng. Chiropractic has helped me stay in top shape since 2010, when I first heard about the word “chiropractic” itself during Dr. Ng’s health talk. Have you heard of any high performance marathoner, one who runs under untold physical and emotional stresses while racing and training (sometimes running more than 160 kilometres weekly), not suffering a single training injury in more than six years? I am blessed to be that injury-free marathoner. Injuries do not have to be part and parcel of sports. In addition within the same time span, I have only fallen sick once (bounced back within 3 days without any drugs), have my mental clarity increased (graduated Summa Cum Laude as a Doctor of Chiropractic), and continued improving my run times despite the rigorous demands of graduate school (current marathon personal best of 2h32m12s). Is it just mere coincidence that all these positive changes happened since I started chiropractic care in 2010? I doubt so.
My tireless support team to thank for my podium finish – Coach Rameshon on my right and Dr. Ng on my left
The connection between improved performance and chiropractic care is this: chiropractors are the only uniquely trained professionals who locate, analyze, and correct vertebral subluxations. Subluxations are misalignments of spinal bones which cause nerve interference, resulting in either too little or too much nerve firing. Getting my spine regularly checked helps my body to find its balance. We have to appreciate that the body is all connected, so a subluxation can cause excess tension on one side of the musculoskeletal chain, often resulting in leg length imbalance. Imagine the potential for injury even with the tiniest of leg imbalances, especially for the long-distance runner. We also have to appreciate that nerve interference not only potentially compromises the musculoskeletal system, but also the coordination of other systems like the immune system, circulatory system, and even the urinary system (see patient testimonials at https://familyhealthchiro.sg/index.php/testimonials/ashley/). My “why” for running has been to make the most out of my own potential that I have been blessed with. On the other hand, my “why” for serving through chiropractic is to help other individuals fulfil their own optimum potential through a functioning nervous system. After my prize presentation ceremony last weekend, I had numerous patients (also running various event distances) come up to the stage area to share with me their own race success stories in part thanks to chiropractic care, which made  the day even more fulfilling. Before planning  that next “race” in life (literally or figuratively), do call us at 63367714 to schedule your spine check. In health, Dr. Ashley Liew.]]> 621