Category Archives: Posture

Exercise, Muscle Function, Office, Posture, Wellbeing

10 health and wellness tips for office workers

Posted on by Nicole Cook
varidesk 1
09
Apr

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:

  1. Stand up and change position every half hour
  2. Take the stairs where possible instead of an elevator
  3. Organise a group activity (Different exercise every hour on the hour i.e. 10 squats or star jumps)
  4. Rather than sending an email walk over to a colleague to talk
  5. Try standing or walking meetings
  6. Park you’re car as far as possible or better yet walk to/from work or catch public transport
  7. Try sitting on an exercise ball
  8. Drink plenty of water
  9. Use a stand up workstation
  10. Use phone calls as a trigger to get up and walk around the office or better yet walk around whilst talking on the phone
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Children, Mobility, Muscle Function, Pain, Posture

Is your child’s schoolbag too heavy?

Posted on by Nicole Cook
children wearing backpacks
01
Mar

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
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Neck, Osteopathy, Pain, Physiotherapy, Posture, Thoracic Spine

Upper Cross Syndrome – Are you a victim?

Posted on by Nicole Cook
upper crossed syndrome
15
Feb

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.…

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