16 Mar 2012 BY Katrina Tarrant POSTED IN Exercise 5 Easy Strategies for Exercising at work! As we spend so much of our time sitting at our desk mostly staring at a computer screen it is very easy to become stiff and sore. Here are 5 easy ways to exercise while at work to reduce your stiffness and pain:1. Seated Twisting: Move forward so you are sitting on the edge of your chair and sit up tall. Reach around towards the back of the chair with your right hand and place your left hand on the back of your right knee. Staying up tall, hold here for 20 seconds to feel a stretch around the middle of your back. Repeat to the left side.2. Neck rotations: Your neck joints like to be moved to try and avoid stiffness. Sitting up tall turn your head to the left, like you are looking over your shoulder hold for 1 second then look to the right. Repeat 5 times to each side.3. Wrist stretching: Straightening your right arm out in front of you towards your screen with your palm facing the ceiling. Gently let your fingers fall towards your desk and pull towards you with your left hand to give an extra stretch. Hold for 20 seconds and repeat on the left. This can help stretch the wrists especially if you are using the mouse for long periods of time.4. Hamstring stretch: Standing up beside your chair. Place your right foot on the chair, making sure your hips and your left foot are facing the chair. Hold your body up tall and fold at your hips bringing your chest towards your knee. If you have your body tall you will not need to bend forward as much before feeling the stretch in the back of the thigh. Keep both legs straight and try not to reach for your toes. Hold for 20 seconds and repeat on the left. There is a high correlation with tight hamstrings and back pain so it is always great for your body to do hamstring stretches.5. Move: Moving every hour is the best exercise you can do for your body at work. Go and get a drink or put your printer further away so you can walk and move for a few minutes every hour. Our bodies were not designed to sit for 8 hours straight.Melanie PlattB.App.Sc(Sports Studies), M.PhtyPrincipal Physiotherapist for The Fix Program.
As we spend so much of our time sitting at our desk mostly staring at a computer screen it is very easy to become stiff and sore. Here are 5 easy ways to exercise while at work to reduce your stiffness and pain:1. Seated Twisting: Move forward so you are sitting on the edge of your chair and sit up tall. Reach around towards the back of the chair with your right hand and place your left hand on the back of your right knee. Staying up tall, hold here for 20 seconds to feel a stretch around the middle of your back. Repeat to the left side.2. Neck rotations: Your neck joints like to be moved to try and avoid stiffness. Sitting up tall turn your head to the left, like you are looking over your shoulder hold for 1 second then look to the right. Repeat 5 times to each side.3. Wrist stretching: Straightening your right arm out in front of you towards your screen with your palm facing the ceiling. Gently let your fingers fall towards your desk and pull towards you with your left hand to give an extra stretch. Hold for 20 seconds and repeat on the left. This can help stretch the wrists especially if you are using the mouse for long periods of time.4. Hamstring stretch: Standing up beside your chair. Place your right foot on the chair, making sure your hips and your left foot are facing the chair. Hold your body up tall and fold at your hips bringing your chest towards your knee. If you have your body tall you will not need to bend forward as much before feeling the stretch in the back of the thigh. Keep both legs straight and try not to reach for your toes. Hold for 20 seconds and repeat on the left. There is a high correlation with tight hamstrings and back pain so it is always great for your body to do hamstring stretches.5. Move: Moving every hour is the best exercise you can do for your body at work. Go and get a drink or put your printer further away so you can walk and move for a few minutes every hour. Our bodies were not designed to sit for 8 hours straight.Melanie PlattB.App.Sc(Sports Studies), M.PhtyPrincipal Physiotherapist for The Fix Program.
13 Nov 2011 BY Katrina Tarrant POSTED IN Sydney CBD Term Dates 2012 Here are the term dates for your diaries for next year. Term 1 Monday 30th January - Thursday 5th April (10 weeks) Term 2 Monday 23rd April - Friday 29th June (10 weeks) Anzac Holiday 26th April Term 3 Monday 16th July - Friday 21st September (10 weeks) Term 4 Monday 8th October - Friday 21st December (11 weeks)
Here are the term dates for your diaries for next year. Term 1 Monday 30th January - Thursday 5th April (10 weeks) Term 2 Monday 23rd April - Friday 29th June (10 weeks) Anzac Holiday 26th April Term 3 Monday 16th July - Friday 21st September (10 weeks) Term 4 Monday 8th October - Friday 21st December (11 weeks)
01 Dec 2010 BY Katrina Tarrant POSTED IN Physiotherapy Interested in Real Time Ultrasound to check your Deep pelvic contractions? As some of you are aware, an invaluable tool in muscle and "brain" (motor control) retraining now available to physiotherapists is the RTUS. Our colleagues at Castlereagh Physiotherapy Clinic have one on site and most of you would find a session with it most helpful. From the beginnings of your rehabilitation to checking your progress, the RTUS has great benefit. It provides us with capability similar to ultrasound machines used for diagnosis and viewing foetal pictures during pregnancy. The Castlereagh physios have been trained on using this machine to show you in real time (i.e. during the actual exercise) which muscles you are contracting. By watching the muscles move relative to each other, you can fine control your contraction to involve those deep abdominals, pelvic floor and buttock muscles and know you are doing it correctly. Once you’re certain you've got it right,your confidence that you are doing it right in fix classes will grow.Research has shown that the core muscles (deep abdominals and pelvic floor muscles), loose their postural tone after lower back pain and this contributes to recurrent exacerbations. Returning these muscles to their original strength and control greatly enhances your full recovery.Patients with poor core stability may also suffer hip, knee, ankle or neck pain and so your physio may suggest some RTUS for your treatment program.Sessions with the Castlereagh Clinic for RTUS cost $90 and can be claimed as an "Initial assessment" with your private health cover. Call them on 9264 7974 for an appointment.
As some of you are aware, an invaluable tool in muscle and "brain" (motor control) retraining now available to physiotherapists is the RTUS. Our colleagues at Castlereagh Physiotherapy Clinic have one on site and most of you would find a session with it most helpful. From the beginnings of your rehabilitation to checking your progress, the RTUS has great benefit. It provides us with capability similar to ultrasound machines used for diagnosis and viewing foetal pictures during pregnancy. The Castlereagh physios have been trained on using this machine to show you in real time (i.e. during the actual exercise) which muscles you are contracting. By watching the muscles move relative to each other, you can fine control your contraction to involve those deep abdominals, pelvic floor and buttock muscles and know you are doing it correctly. Once you’re certain you've got it right,your confidence that you are doing it right in fix classes will grow.Research has shown that the core muscles (deep abdominals and pelvic floor muscles), loose their postural tone after lower back pain and this contributes to recurrent exacerbations. Returning these muscles to their original strength and control greatly enhances your full recovery.Patients with poor core stability may also suffer hip, knee, ankle or neck pain and so your physio may suggest some RTUS for your treatment program.Sessions with the Castlereagh Clinic for RTUS cost $90 and can be claimed as an "Initial assessment" with your private health cover. Call them on 9264 7974 for an appointment.