In case you haven’t heard sitting is the new smoking. Research has shown that sitting for extended periods of time, like sitting at a desk or in a car, can have serious health implications. Aside from developing musculoskeletal issues like neck, shoulder and back pain sedentary lifestyles increase our risk of developing obesity, heart disease, diabetes and even some types of cancer.
So here are our top 10 tips to getting you moving more in the workplace:
Stand up and change position every half hour
Take the stairs where possible instead of an elevator
Organise a group activity (Different exercise every hour on the hour i.e. 10 squats or star jumps)
Rather than sending an email walk over to a colleague to talk
Try standing or walking meetings
Park you’re car as far as possible or better yet walk to/from work or catch public transport
Try sitting on an exercise ball
Drink plenty of water
Use a stand up workstation
Use phone calls as a trigger to get up and walk around the office or better yet walk around whilst talking on the phone
Having a massage is one of the most relaxing things on Earth. I mean it doesn’t take a Scientist to know that having a massage feels so good. But there are a few Scientific things occurring to our bodies during and after a massage that explain why we feel so good.
1. Increased circulation
Research tells us that massage leads to vasodilation (widening of blood vessels) through stimulation of the sympathetic nervous system receptors. Through the physical manipulation of soft tissue and associated chemical responses, the circulatory or cardiovascular system ensures that blood is circulated throughout the body.
Why is this important you ask?
Well blood contains nutrients, oxygen, carbon dioxide, hormones and blood cells and the circulatory system is the means to transport these to and from the cells and tissues within our bodies. This creates healthier cells and tissues within the body by removing the toxins and waste to promote homeostasis.
2. Increased levels of Happy chemicals: Dopamine, Serotonin, Oxytocin and Endorphins
This quartet is responsible for our happiness and many studies have shown that Massage leads to increased levels of these neurotransmitters in our systems. So not only is Massage beneficial for our Physical wellbeing but improves our Mental wellbeing also.
Dopamine
Dopamine is a neurohormone that is released by the Hypothalamus in our bodies and provides us with improved psychological effects. This neurotransmitter helps regulate movement, emotional response and most importantly controls the brains reward and pleasure centers. So for some people receiving a massage induces the same sense of pleasure as physical intimacy, alcohol or recreational drugs. No wonder some people have an addiction to massages!
Serotonin
Serotonin is a mood stabiliser and often flows when we feel significant or important. Research has shown that massages can decease our levels of cortisol by 30 percent and when the production of Cortisol is inhibited our brains are in an optimal state to produce serotonin. As a result from the positive impact on mood and feelings of content it is not uncommon for people to fall asleep during a massage despite rigorous physical manipulation.
Oxytocin
More commonly known as the “love hormone” is released when massage is not vigorous i.e. a gentle massage you would receive in a spa whilst getting pampered. The increased production of this hormone often leads to that warm and fuzzy feeling inside and is often elevated in nursing mothers or people who fall in love.
Endorphins
We’ve all heard of Endorphins but what are they actually? Endorphins or “endogenous morphine” refers to a morphine-like substance originating from within the body (they are produced by the Central Nervous System and the Pituitary Gland). Their primary role is to inhibit the communication of pain signals but can also produce a feeling of euphoria (an experience of pleasure or excitement and intense feelings of wellbeing and happiness) funnily enough the same sensation experienced from other opoids.
With the Holiday period coming to an end most parents are looking forward to their kids going back to school. But before the fun begins most parents find themselves making one last dash to the shops to make sure everything’s ticked off the back to school supplies check list – including a school bag. But how often do we stop and think about the importance of a school bags size and weight?
We’ve put together this simple checklist of considerations to reduce the physical stress on children’s bodies
Make sure the total weight of the bag (including drink bottles and lunch boxes) does not exceed 10 per cent of the child’s body weight i.e. a child weighing 40kgs should have a bag weighing no more than 4kgs
Bag heights and widths are also important – the picture below features a general sizing guide
Try backs made from lightweight materials
Make sure the bag has adjustable shoulder straps and encourage children to use both shoulder straps instead of just one to help evenly distribute the weight – I know one strapping is cooler but there’s nothing cool about a sore back!
Bags with padded bags are preferable
For High School kids that have to carry heavy textbooks and computers try a back with wheels so that the backpack can be pulled rather than carried
Wheels so that the backpack can be pulled rather than carried
Always pack the bag with heavier items first, that weigh (pun intended) heavier items are closer to the body’s centre of mass and their is more load on the stronger leg muscles than back
In today’s day and age many of us spend hours on a computer, tablet or phone and are falling victims to Upper Cross Syndrome, but what actually is it?
Upper cross syndrome is a muscular imbalance commonly seen in those with an office based job, drive for long hours, bike riders or people who are frequently on their phones. The muscular imbalances cause a forward neck posture and rounded shoulders resulting in a lot of stiffness and pain in the neck, shoulder and upper back. Specifically, the upper traps, levator scap and pectorals muscles become tight and overactive, while the deep neck flexors, lower traps and serratus anterior become weaker. The condition gets its name from the “x” shape that develops when regions of overactive and underactive muscles overlap.
The upper crossed syndrome often compromises scapular function, causing neck strain and pain, thoracic stiffness, shoulder pain, headaches or migraines. The muscle deficiencies result in poor posture in the upper body and can often result in lower body chain reactions, resulting in lower back pain.
Exercise and manual therapy is important to maintain good posture and hinder muscular deficits. Exercises that may be considered include scapular setting, deep neck muscle training and pectoral stretching ensure coordinated and synergistic function of these muscle groups. Manual therapy has also been proven to aid in pain relief and improve function.
If this sounds familiar then get in touch with our team to book an appointment with one of our Physiotherapists, Osteopaths or Massage Therapists to see what they can do for you.…
One of the common causes of shoulder pain is scapulohumeral dysfunction. The shoulder is one of the most complex joints in your body – it relies on the synergistic movements of 4 different joints around you shoulder. The four joints are :
– Glenohumeral joint
– Acromioclavicular joint
– Sternoclavicular joint
– Scapulothoracic joint
It is important to identify the scapulohumeral deficiencies to allow smooth and coordinated movement. Dysfunction of the scapulohumeral junction is often the underlying cause for rotator cuff injuries, bursitis, adhesive capsulitis, impingement etc.
Once your physiotherapist has identified which part of the shoulder complex is deficient, the appropriate exercises and treatment will be prescribed. Talk to one of our team members to have a physiotherapist complete an assessment and treatment plan for you!
The Otago Exercise Program is a simple to complete program with strong evidence for decreasing falls in elderly people living in the community. Shown to decrease falls by 35%, the program has strong evidence to support its effect.
According to the study, the following groups of people are at higher risk of falls:
Aged 80+
Previous falls
Female
Recent illness or surgery
Reduced strength or balance
So what’s involved in the program?
This evidence based program targets leg muscle weakness, difficulty walking and balance systems which are some of the most common risk factors for falling.
Strength exercises: 3 x per week
Balance exercises: 3 x per week
Walking: 2 x per week
Strength exercises focus on major leg muscles required for important movements like walking and standing. Physiotherapists are experts identifying deficiencies and selecting the right exercises to address identified problems. Importantly, they will also teach you how to do the exercises properly for maximum benefits.
Balance exercises are designed to retrain people in maintaining balance. Selected exercises will improve your ability to balance and your ability to recover your balance when something goes wrong. Selection of appropriate exercises and advice on performing challenging exercises safely by a physiotherapist is important.
As the saying goes, practice makes perfect. You’re never too old for this adage! Regular walking helps you to regain endurance and challenge your body to improve. Walking is the simplest part of the program to do safely and effectively, so some tips are provided below for getting started.
Getting Started With Walking
Now you know about the program, it’s time to get started with some walking.
The aim is to walk for 30 minutes two days each week. This needs to become a habit! Here are some things to keep in mind:
Walk at a comfortable pace.
Use your usual walker or stick if you have one.
If someone normally walks with you for safety, walk with them.
If you can’t walk 30 minutes continuously, break it down into multiple shorter walks. Try 3 lots of 10 minutes or 2 lots of 15 minutes.
Push yourself! It should be a challenge but not exhausting.
Next steps
Talk to our team about seeing one of our exceptional physiotherapists for tailored strength and balance exercises. We can see you in the comfort of your home, at our Cheltenham clinic or in a Residential Care facility. Call us on 9583 1364 or submit an enquiry to find out more.…
For people with limited mobility Wheelchairs can often be a game changer. But with so many options on the market how do you know what to look for?
We’ve put together this 3 part blog to help you learn more about the different types of chairs on the market, what customisations are available and the important considerations around seating and positioning in a wheelchair.
Part 1: Different Types of Wheelchairs and what to consider.
Part 2: Standardisation vs Customisation.
Part 3: Seating and Positioning guideline.
Part 1 – Different Types of Wheelchairs and what to consider.
When looking at purchasing a Wheelchair it’s important to think about the following things as this will steer you in the right direction to choosing the right chair for you.
What is the primary use of the chair?
How often will the chair be used?
Will the chair be used indoors, outdoors or both?
Will you be propelling the chair or will you need someone to propel it for you?
Once you have a good understanding of the above you can then look at the different types of chairs to determine what will suit your needs. Ideally having a Physiotherapist, Occupational Therapist or Equipment Provider involved in this process is highly recommended to help guide you down the right path and make sure you end up with a chair that is right for you!
Manual vs Electric
Generally, the first differentiating factor when prescribing a wheelchair is whether the requirement is for a Manual or Electric Wheelchair. Manual Wheelchairs are the most common types of wheelchairs and require someone to “manually” push the chair. This can be either self propelled or require someone to push the chair. Electric chairs on the other hand are (as the name suggests) chairs that are propelled by an electric motor.
Standard
Standard wheelchairs are the common “off the shelf” type of chair and generally quite basic and economical. They come with a durable steel frame and standard sizes of 16 x 16, 18 x 18 and 20 x 20inch chairs (the size refers to the seat’s width and depth). These chairs can often be folded but are generally quite heavy and cumbersome due to the steel frame.
Lightweight
In comparison to a Standard Wheelchair a Lightweight Chair is well…much lighter. The main reason for this is that these are made with lighter metals, generally aluminium, titanium or carbon fibre. They are generally used as a transit chair (transport someone from one place to another) and come with castors as opposed to large wheels with spokes and tyres which means you can’t propel yourself and will need someone to propel the chair for you.
The Castors along with the change in metal have a significant impact on the chairs weight and can often be half the weight of a standard wheelchair (Standard chairs are generally~15kgs vs a lightweight chair which weighs ~8kgs if not lighter!) These chair are commonly used in people that are ambulant but may not be able to walk long distances so are ideal for a family member to fold it up and easily lift it into the car.
Tilt in Space
Tilt in space chairs are often prescribed for clients that may spend most of their day in a chair. Tilt in Space chairs have the ability of tilting the entire chairs frame as one solid unit. This means that you can maintain the angles of key joints (hips, knees and feet – Part 3 of this blog will provide more info on seating posture and positioning) and help redistribute pressure to offload the ischial tuberosities (the bony parts of your bottom) to support comfort and reduce the risk of pressure sores from developing as a result of constant pressure due to lack of movement.
Some Tilt in space chairs come with a recline function which enables the chair’s backrest to change position on its own. This is especially helpful in clients with limited hip flexion and can be adjusted to ensure comfort as well as reduce the risk of sliding off the chair.
Now that you’ve worked out what type of wheelchair to purchase it’s time think about the next question. Will a “standard off the shelf” wheelchair suffice or do i need to “pimp my ride?”
Well…it really depends on the individual using the chair, the frequency the chair will be used and how the chair will be used.
Some simple indicators may exclude the suitability of a standard chair for example:
Size:
Most standard wheelchairs come in 16/18/20inch x 16/18/20inch. When referring to chair sizes the first number always refers to the chairs width (measurement across someones hips) and the second number refers to the chairs depth (in a seated position measure from the back of the knees to the end of the bottom). Modifications to chair width and depth may be required as most standard chairs come in common sizes.. It is recommended you speak with an Equipment Supplier such as FIsherlane Mobility or Rehabhire around available customisations on particular chairs prior to purchasing.
Frame:
Standard chair frames are commonly made from steel or aluminium. For people looking at lightweight or sports chairs it might be better to look at chairs made from titanium or carbon fiber. Many accessories like wheel rims and foot plates can also be customised to match.
Upholstery:
The two most common types of upholstery on wheelchairs are Vinyl and Nylon. They both have their pros and cons. Nylon is more breathable and lighter in weight but can be difficult to clean and is more expensive than Vinyl. Vinyl on the other hand is the cheaper alternative, easier to clean and can be disinfected but not recommended for everyday use as the non-porous material makes you more likely to sweat!
Physical ability:
The physical ability of the user is paramount as this will determine the level of customisation required. For example someone who has sustained a stroke and has limited function in one side of their body can still independently propel themselves with a one arm drive system. One Arm Drive (OAD) Systems like the lever drive or double hand rim enable the user to propel and steer with one arm.
In circumstances with significant physical disability many customisations can be made to a chair. Most people are familiar with Professor Stephen Hawking who suffered from Motor Neuron Disease yet still excelled as a visionary scientist. Check out some of the customisations to his chair below!
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