When people talk about fitness, the most common subjects are about: losing weight, strength training, stretching, speed and power, there is a lot of information about them, but coordination is less talked about. Good Coordination is the heart of what we do. Many people think that levels of coordination are pre-determined. But the truth is, coordination is a learnable skill. And it is one that is worth pursuing.
Back & neck pain home relief: 5 common mistakes you didn’t know!
Back and neck pain are one of the most common complaints during lockdown. Working from home without a proper office setting, bad posture and stress are some of the main reasons of back and neck pain. So, in a desperate attempt to relieve the pain, we buy expensive products that claim to be good at relieving back pain.
I have seen a lot of advertising on the internet recommending products for back & neck pain such as massage guns. Before you invest in tools or products try to find the cause of your problem, as the back & neck pain origin could be different from person to person. Ask your Physio, osteopath, sports or massage therapist first to make sure the product is suitable for you.
The benefits of DSE assessments might not be something that gets your heart beating faster, but it can make your back and neck less achy! With so many people currently working from home at rather awkward “workstations” (to use the term loosely), this has suddenly become a huge issue. The BBC is regularly reporting on the long-term problems likely to arise if we don’t sit properly, using the best possible screen, chair and keyboard positioning. If you would like a 15 minute assessment of your at-home working set-up (done remotely online), please call us or just book yourself in here. We have lots of easy “hacks” that can help you adjust to a safer and more comfortable working environment.
Continue reading below if you would like to learn more about the importance of the right positioning for your chair, screen, keyboard, feet, mouse (etc), and how your working set-up can cause long-term back, neck, shoulder, eyesight and repetitive strain injuries if left unchecked.
As Aristotle said, ‘you are what you repeatedly do’. Or in this case, your body reflects how you use it most often. Compromising your posture for long periods of time can cause a lot of problems.
Spring is a great season for your annual deep cleaning; it allows you to scour your home of accumulated dust, dirt and grease while you disinfect and declutter your house. However you have to pay attention to your posture when cleaning in order to avoid back pain and other injuries.
Some common chores such as: dusting, washing, mopping, vacuuming or window cleaning and so on; involve lifting, pulling, bending, holding, twisting etc. We do these all the time without paying attention to our posture, increasing the risk of back or neck pain or injury.
Good posture is the most effective way to prevent back and neck pain. It is important that you keep good manual handling techniques when performing any activity that requires the use of force like lifting, pushing or holding. Many patients that visit our clinic with lower back pain or neck pain come as a result of bad posture when cleaning, making extra effort when it isn’t necessary or being in the same position, or doing repetitive movements for a long period of time.
We have put together some tips on how to reduce back and neck pain whilst cleaning your house.
5 Breathing exercises to help coronavirus patients with respiratory symptoms
Your lung capacity is the total amount of air your lungs can hold. This can be affected over time as the lung capacity normally starts decreasing slowly as you pass your mid-20s.
Some conditions significantly speed up these reductions in lung capacity and functioning such as chronic obstructive pulmonary disease (COPD), leading to difficulties in breathing and shortness of breath.
You cannot change your lung capacity in terms of how much oxygen your lungs can hold. However, you can do some exercises that may help to maintain your lung capacity, making it easier to keep your lungs healthy and get your body the oxygen it needs.
Air pollution, smoking, viruses, dirt and germs are part of our daily life, that’s why it’s so important to pay attention to our lung health.
Steam inhalation is one of the most recommended therapies worldwide and it has been used for more than 3500 years. It is low cost, 100% natural and you don’t need to invest in equipment.
Steam therapy is a technique in which you inhale water steam. In this technique, you introduce warm moist air into your nose, throat and lungs to alleviate congestion and other respiratory symptoms.
What are the benefits of steam therapy?
The steam adds warmth and moisture to the air, it improves breathing and helps loosen mucus inside the airways and the lungs. It also relaxes throat muscles, reducing soreness and inflammation, and dilates blood vessels improving blood circulation.
Our respiratory system has its own self-cleaning mechanism. Pollution, smoking, and some conditions of the respiratory system can slow it down, making it vulnerable to virus and bacterial attack. When your system is affected, you can feel chest congestion, inflammation, breathlessness, and end up with lung infections.
In a healthy person, the respiratory system produces a litre or two of mucus per day. Without this transparent, viscous cleanser, our respiratory system becomes dry and malfunctions. However, too much mucus leads to respiratory complications such as bronchitis and pneumonia. The airway narrows and becomes blocked, making it difficult for you to breath. Excess mucus also becomes a breeding ground for viruses and bacteria.
Key ways to prevent or decrease excessive mucus build-up in your lungs are controlled coughing, mucus drainage, and “percussion”.
You shouldn’t try these if you already have breathing difficulties; instead, go and see your GP. These exercises do not replace medical advice.
Since more people have started to work from home. It’s unsurprising that we are seeing an increase of lower back problems. If you have started to work from home you might have started to notice aches and pains from having a different work setting.
What is the correct sitting position?
We have made a few pointers on how to have the correct posture in this new environment:
The goal of sitting correctly is to minimise the stress and strain on muscles and joints. Also, to allow good circulation and a relaxed posture that allows you to breathe normally.
To help facilitate this there are certain things you should aim to do.
Aim to keep your feet flat on the floor
Have your chair at a height that allows your thighs to be parallel to the floor
In addition, let the arms rest flat with wrists straight (not cocked at an angle)
Ensure the top of the screen is at eye-level to keep the head in a balanced position
Crucially, make sure the base of the spine is properly supported.
These are some of the most important pointers. But the list is not exhaustive. A good DSE (Display Screen Equipment) assessment will cover everything you need to know.
There are numerous benefits of acupuncture. If you have had a positive experience you will no doubt be an advocate.
Some people, however, are more skeptical. It might not fit their model of how health care should work.
But the doubters should think again. Acupuncture is becoming more accepted by the medical community. It has been the subject of numerous medical studies. And these have by and large been extremely positive.