With workplaces slowly returning to business as usual (cue long deskbound days), your neck could feel the strain. Yet you may be able to minimise or relieve neck pain WITHOUT popping painkillers.
In fact, frequent neck and shoulder stretches were found to be more effective than over-the-counter and prescription anti-inflammatory drugs in a study published in the Annals of Internal Medicine.
1. Ensure that your chair and computer are at the correct height and not too far away from you (this causes you to push your neck and shoulders forward, potentially causing misalignment and straining muscles and soft tissue)
2. Take regular (e.g. hourly) breaks to stand up, walk around and stretch your arms, shoulders and neck
3. Schedule ‘chin tucks’ for a few times a day. At your desk or standing beside it, sit or stand with a straight spine and push your head forward. Jut your chin forward as far as possible, while keeping it level, before slowly reversing the movement, pulling your head as far back as possible. Repeat 3-4 times
If you are experiencing persistent neck tension or pain, consider consulting a chiropractor, who will conduct a thorough assessment and use targeted techniques to resolve pain and prevent its reoccurrence. #keepsoaring .
Word: Phitness fysio (okay, we made that up). But we figured lockdown was a good chance to consider how a physio can help you to achieve your fitness goals - even if you’re not injured.
While personal trainers have extensive knowledge of fitness, a physio versed in exercise and sports brings the added benefit of specialised knowledge of anatomy and precise exercises and techniques to both optimise performance and minimise injury risk. The term ‘prehab’ is often used to describe physios’ fitness guidance for those who aren’t injured.
Whether you’ve been frustrated by lack of fitness progress or are limited by niggling injuries, here are a few of the many ways a physio can help.
1. Teaching you correct form and technique, which can expedite progress gains and reduce injury risk. It’s an investment in your long term fitness.
2. Conducting an in-depth assessment of your strengths and weaknesses and adjusting exercise recommendations to optimise your personal biomechanics and anatomy (e.g. that weird turned in knee that compromises your cycling). It’s personalised and precision targeted.
3. Collaborating with you to set SMART goals to help you to reach your fitness goals efficiently and safely. No guesswork. Full support.
If you have a question about how a physio can serve as your fitness partner and help you to reach your fitness goals, our experts would love to help. Ask us in comments. We respond to EVERY question with FREE expert advice.😊#keepsoaring
Oh-oh, it’s slump day! After another week craning to fit in the webcam (or leaning on one elbow on the couch to answer emails), it wouldn’t be surprising if you noticed your shoulders rounding and head poking forward -- with or without accompanying pain, tightness or stiffness.
An antidote to deteriorating posture (aside from practising good ‘sitting hygiene’) is exercises that strengthen stabilising muscles of the core and torso and prevent or combat stiffness in the spine and chest. For 5 simple exercises you can do each day at home to safeguard your posture, check out the blog on our website from Monday. Here is one to get you started this weekend!
Who needs it? If you find it difficult or painful to sit or stand tall with your shoulders back.
How it works: Reduces ‘rounded’ shoulders by strengthening and increasing endurance in stabilising muscles that hold shoulder blades back.
Try it: Lie on your stomach with a towel to support your forehead. Place arms by your sides with palms turned down and pull your shoulder blades down. Squeeze shoulder blades together and hold for 30 seconds. Maintain a neutral spine position and avoid ‘shrugging’ shoulders upwards.