Do you sit at a desk most of the day? Here’s how to stay active during the 9-5!

Stay active

Do you sit at a desk most of the day? Here’s how to stay active during the 9-5!

Would you be embarrassed if you got caught doing jumping jacks in your office? We hope not—and we think many successful companies would likely applaud the effort!

It’s becoming more well known that staying physically active throughout the workday isn’t just better for your health. It can also boost productivity, job satisfaction, and psychological well-being, too. Even if you work at a desk, there are plenty of simple things you can do to get moving more often. Check out these five tips from our physiotherapy team here at NRG Athletes Therapy Fitness Inc.—tips we actually use ourselves!

5 Simple Strategies to Stay Active at Work

  1. Hydrate. Drinking more water throughout the day can improve mental clarity and support healthy joints and connective tissues. Plus, if you keep a glass or stainless steel bottle of water on hand, you’ll find yourself having to get up more often simply to refill the bottle or relieve yourself. 
  2. Schedule “movement breaks.” Getting into the flow at work is a great feeling—but you don’t want to look up from your desk and see that one, two, three or more hours have gone by since you’ve gotten up from your desk! So, set a timer on your watch or phone to go off once per hour (or at least be more mindful of the clock) and use these breaks to stand up, go for a short walk, or do some simple stretches and exercises.
  3. Modify your desk set up. Is there a way for you to install an adjustable sit to stand desk in your office? You may not even have to replace the whole desk—these days it’s easy to find high quality and affordable portable options online or in retail stores. You can also consult with a physiotherapist to ensure the ergonomic set-up is ideal, so you can minimize any strain on your neck, back, shoulders, hands, and hips during the time you do spend sitting.
  4. Make moves on the move. Instead of sending an email or text to your colleague down the hall, why not walk down and deliver the message in person? You can also take business calls while walking outside. 
  5. Lastly, do you love your lunch breaks? Sit down and enjoy your meal, but when you’re done eating use the remaining time to go for a walk around the building or even climb a few flights of stairs. We know it’s tempting to just work through lunch. But if you take even just five minutes to get up and move mid-day, you’ll be staving off health risks associated with excessive sitting and you may very well find yourself with way more energy.

How a Physiotherapist Can Help You Get Moving—At Work and in Life

There’s a good reason why the phrase “sitting is the new smoking” was coined. Excessive sedentary behavior and sitting for too long (e.g., 7 or more hours per day) has been scientifically linked to an increased risk to potentially life-altering conditions like heart disease, obesity, and chronic back pain. This is why we’d love for you to contact NRG Athletes Therapy Fitness Inc. We can help you stay more active at work by:

  • Teaching you specific exercises and stretches that are individually tailored to your body’s needs
  • Address underlying health conditions, like degenerative disc disease or sciatica, which can make both moving and sitting difficult
  • Help you optimize your ergonomic environment
  • Recommend specialized tools, like kinesio tape and customized orthotics, to improve your posture and enhance our other healing modalities
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Do you wake up feeling achy? Try these 3 stretches first thing in the morning.

There are few things worse than waking up in the morning to chronic pain in your neck, back, or joints. Morning aches and pains can make it difficult to complete even the simplest tasks, like getting up out of bed or putting on your shoes. But with the help of a few physiotherapists approved stretches, you can begin to work certain areas of the body in the AM to help relieve pain and discomfort. The following physiotherapy stretches are ideal for starting your day with flexibility in mind. They are also helpful in restoring your natural range of motion, reducing pain and inflammation as well. Keep reading to learn more.

Top 3 Morning Stretches to Relieve Pain

By committing to a few simple morning stretches each day, you can help to keep your body feeling limber and reduce pain in between your regular physiotherapy appointments. Some of the best stretches to use early in your day include:

Child’s Pose

Popular in yoga routines, child’s pose is a great stretch for connective tissue and joint pain. If you suffer from arthritis in the knees or low back pain, this is a great stretch to complete before beginning your day. Start the pose by kneeling in bed, then sitting back so that your bottom is resting comfortably on your heels. Next, gently bend your body forward until your head touches the mattress. It can be helpful to then stretch your arms out and fold them in front of your face for additional support. Once you’ve eased into the position, you can then reach your arms out forward to help open the connective tissues in your neck, shoulders, and back area. Hold the pose for at least 2 minutes.

Low Back Stretch

If you’re dealing with recurring low back pain in the mornings, this simple physiotherapy stretch can provide you with a great deal of relief. Begin by laying down on your back, bending your knees and keeping your feet flat on the floor. Use both hands to pull up one knee towards your chest, while keeping the other foot flat on the floor. Bring the active leg back to the starting position and repeat the stretch with the opposite leg. Keeping the other foot flat on the floor. Next, bring both knees to your chest at once. Hold each position for 20 to 30 seconds and repeat stretch at least 3 times.

The Inchworm

This is another physiotherapy stretch that is great for relieving joint pain and improving circulation in the mornings. Start by standing with your abs engaged. Slowly roll down, bending at the knee if necessary and touch the floor. Walk your hands forward, until you are in the push-up position. Then walk your feet forward, inch-by-inch, until you reach the back of your hands. Slowly roll your body back up into a standing position. Repeat the stretch at least 5 times, with your core engaged each time.

Discover the Benefits of Physiotherapy for Chronic Pain

If you struggle with aches and pain every morning, you should speak with our physiotherapist sooner rather than later about creating a personalized treatment plan. There’s no reason to start your day off in pain and suffering through feelings of discomfort. Are you interested in learning more about the many benefits of physiotherapy for pain management? Contact NRG Athletes Therapy Fitness Inc. for more information and be sure to schedule an initial consultation with our friendly and experienced physiotherapist today.

Do You Suffer From Frequent Headaches? Physiotherapy Can Help

Physiotherapy Can Help You Head Away From Chronic Headaches

The term “sick headache” might have been coined to describe exactly how you feel today — and every day. A one-off headache encounter can be distressing enough, but frequent or constant headache pain can completely disable you. Many of these headaches have underlying musculoskeletal or biochemical causes — which means that they can be corrected through the right forms of treatment. In many cases, physiotherapy turns out to be just what the doctor ordered for chronic headaches.

Anatomy of a Headache: Understanding the Underlying Causes

What is a headache, beyond the simple definition of a pain in the head? There are actually several categories of headaches, each with its own distinct causes and symptoms.

For most sufferers, chronic headaches mean tension headaches. A tension headache can be triggered or aggravated by emotional tension, but the actual mechanism involves physical tension in the muscles of the neck. Tight or strained neck muscles can go into spasm. When spasms overtake certain tiny muscles near the base of the skull, the resulting tugging action irritates a membrane called the dura mater. The dura mater then responds by flooding your head with a vaguely pounding or aching sensation.

Weak or underdeveloped neck muscles may be naturally vulnerable to tightness and spasms. Accident injuries (including whiplash) can push the skull off-center in relation to the neck, subjecting the neck muscles to abnormal stresses. (A headache that specifically involves the upper cervical spine is termed a cervinogenic headache.) Even routine postural problems can cause neck strain and tension headaches. For instance, if you stare down at your smartphone for hours each day, you can develop a painful problem known as “text neck” which also promotes headaches.

Other kinds of headaches, while less common, can prove even more debilitating. Cluster headaches are a prime example. These intense headaches strike one side of your face in clusters of attacks. These headaches have been associated with cervical spinal abnormalities.

Migraines are even more notorious for causing nausea, light/sound sensitivity, faintness and vision problems on top of brutal headaches. Migraines sometimes occur as a complication of concussions; they are also triggered by exposure to specific stimuli such as lights, sounds, or foods.

How Our Physiotherapist Can Reduce Your Discomfort

Our physiotherapist can help you get to the bottom of your headache problem. If your headache is cervinogenic in nature, we may need to work on your neck. For instance:

  • Exercises that strengthen and loosen your neck muscles can help to ease the stresses that set off your headaches.
  • Chiropractic adjustment can correct skeletal misalignment issues that place your neck muscles under unnatural strain. These adjustments can also help to reduce cluster headache attacks.
  • Laser therapy and massage therapy can both relax tight neck tissues and speed recovery to injured muscles.
  • Corrective exercises and postural/ergonomic changes can help you steer clear of “text neck” and other occupational headache triggers.
  • If your migraines are the result of a recent concussion, a carefully-administered course of physiotherapy can actually help you recuperate from that concussion more quickly.
  • Our physiotherapist can help you identify other migraine triggers and suggest strategies for avoiding them in your everyday life.

Ready to Overcome Headache Pain? Give Physiotherapy a Try

You’re not doomed to go through life plagued by frequent headaches. If you’re ready to free yourself from this burden, give physiotherapy a try. Contact our physiotherapists today to learn more about our headache treatment options!

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