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Aug 29th

Is sitting bad for your health?

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Recent news reports have claimed that ‘sitting is the new smoking’ but why is sitting considered to be so bad for you?

Research has found that adults of a working age are sedentary for an average of 9.5 hours a day. Sedentary behaviour increases with age, with adults aged over 75 averaging at 11 hours a day (British Heart Foundation). Sitting for prolonged periods has been associated with poor mental health as well as higher rates of cardiovascular disease and diabetes.

To some this might sound like a scary statement – especially if you feel that you CANT move or if you have concerns that when you do you will feel pain or you might be at risk of falling over.

The general common sense advice would be to take regular breaks from sitting by standing up and moving around for 5 minutes every half an hour.

As an experienced Physiotherapist I understand that it is not always as easy as saying ‘you need to get moving’. A lot of people feel scared to move, especially due to pain, stiffness or disability. Exercise can seem like a very daunting and unachievable prospect.

Physiotherapists don’t only treat people with injuries, we can also provide you with strategies to improve your movement, increase your activity levels and improve your physical and mental wellbeing.

Here are just a few ways that Physiotherapists can help you achieve better movement:

  • Educating you about pain, helping you to understand why you have pain and teaching you ways to move with less pain.
  • Teaching you ways to adapt and tailor exercises to help you feel more confident about moving again.
  • Helping you to get back in control of your body and movement.
  • Reducing risk of falls by helping you to improve balance, mobility and educating you on ways to adapt your lifestyle and create a safer environment at home.
  • Guiding you in ways to improve your lifestyle.
  • Providing you with manual therapy, massage and other treatment techniques to promote the body’s natural healing mechanisms and improve movement control.

 

Moving might be the last thing that you feel like doing but being active is fundamental for maintaining and improving our health and wellbeing.

Start today by making sure you are taking regular breaks from sitting, get up and move in any way that feels good for you; make excuses to move – go and water the flowers, do gentle stretches, walk around as you call your friend. Now, I’ve been writing this blog for half an hour! I must get up and move! 

If you would like to speak to me for more information or to book an appointment please visit my contact page.

 

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Oct 24th

Happy Autumn

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Clocks go back tonight!

It felt like a true change in season this week & a change in mood for some of my clients and myself! Autumn can cause melancholy in some, especially after the highs of summer.

Changes occur in and out of the body during changes of the seasons and Autumn and Winter can make us feel fatigued, lethargic & unmotivated.

While your body clock adjusts try keeping healthy, whenever possible lap up the autumn sunshine & the crisp & clear mornings, go for crunchy woodland walks & enjoy the beautiful colours and when its not such nice weather make the most of cosying up with your loved ones.

Autumnnleaves

 

 

Happy Autumn Everyone.

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Aug 15th

New Location

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Logo long

I am pleased to announce that I am now also offering appointments at the Blue Lotus Therapy Centre at Scorrier, Redruth, Cornwall. A lovely therapy centre within beautiful surroundings. The centre offers many different kinds of treatments so have a browse on their website for more information.

I am available at the centre on Thursdays and Saturday mornings and will soon be offering small Pilates and back care classes there so watch this space.

Visit www.bluelotustherapycentre.co.uk for more information.

Please like and share their facebook page.

You can read more about my available locations on my appointments page.

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Jun 20th

Avoiding distracting aches & pains this Festival Season

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Its festival season! Yay! I’m so excited to be going to Glastonbury and WOMAD this year.

05 Glasto 2013 Sat (21)

Festivals are a chance for people to pause their busy lives and have lots of fun living in a field for a few days. This change in lifestyle and routine can sometimes be a lot for our bodies to handle. I have found that back pain is particularly prevalent at festivals due to standing, walking and dancing for long periods of time. Here are some tips to avoid aches and pains from a festi-loving Physiotherapist 🙂

Your body soon starts to tell you when it needs a rest. Listen to it!

Carrying Bags/Getting There
For many punters festivals mean a long journey to get there and then walking through numerous fields to find your perfect spot to pitch your tent. Heavy bags and rucksacks often lead to muscle aches and strains. Try not to pack more than you need and make sure you fasten your rucksack to your body as recommended by the manufacturer.

Rucksacks are normally more advisable than shoulder bags and hand bags as they distribute their load across your body. If carrying heavy bags try not to just lean forward; keep a good posture and take regular breaks to offload your bags.

IMG_5175

Try to wear comfortable supportive footwear at least until you get to the festival! Your body will thank you for it.

Many people take all sorts of creatively designed sack trolleys to carry their belongings on – great idea to take the load off your back but not always practical – If you do take a trolley avoid yanking it through awkward terrain and up hill. Get some help and try to maintain a good posture drawing your shoulders back and down as you pull.

Everyone knows to bend your knees when lifting heavy belongings. Also make sure you keep the load close to your body and avoid twisting your body while carrying something heavy, it’s better to step around to turn.

Sleeping
If you are sleeping in a tent try to take something comfortable to sleep on as hard ground can exacerbate back pain. Also make sure your head and neck is supported in a good neutral position to avoid a stiff neck in the morning.

Take a break
I have found that walking and standing for hours on end causes an achy lower back. Try taking a chair or stool around with you to have a quick perch as sometimes it is hard to find somewhere to sit especially if it’s muddy. Just don’t leave your chairs around busy stage areas, that can get really annoying when walking through the crowds!

Treatment
Many festivals offer massage and other treatments and all have medical tents so go and ask for advice and see what treatments are available for you.

I’m planning on visiting the healing field at Glastonbury for a Thai massage this year.

Healing Field

 

Stretching & Exercises
Take time to stretch your body – here are a couple of great exercises for releasing tension in your back.

Knee Hugs, rolls and twists

  • Lie on your back
  • Hug your knees up to your chest and take a few deep breaths.
  • Hold just below your knees and roll your knees away from and then towards your body in a circular motion.
  • Then roll your knees from side to side.
  • As you roll your lower back can feel like its being massaged against the floor.

 

Spine Folds

  • In standing stretch your arms up, let your spine lengthen and your head lift.
  • Keeping your spine long fold forwards from the hips taking your hands towards the ground, if you have tight hamstrings keep your knees soft.
  • Relax your upper body while folding forwards and take a few breaths.
  • Take your hands to your hips, lengthen your spine forwards and slowly come back up to standing.
  • Repeat.

 

The Chartered Society of Physiotherapy also advise not crowd surfing if you suffer with a bad back!!! Dave Grohl has also just reminded us that crowd surfing probably isn’t always a good idea! He fractured his leg during and recent gig when crowd surfing and the Foo Fighters were forced to pull out of their headliner slot this year. Boo. 🙁

Ultimately avoid prolonged positions, keep moving, drink lots of water, have fun and enjoy the great outdoors.

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Feb 14th

How to have a healthy heart this Valentine’s Day

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herb heart

Happy Valentine’s Day! <3 Have a happy heart with the help of herbs!! Hows that for alliteration! My friend and Estuary Clinic colleague Medical Herbalist Izzy Ravden has put together a wonderful article on how certain herbs have been shown to improve heart health. Garlic tea for tonight anyone? Click here to read the article.

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