Welcome to the ‘Be Fit 2 Sit’ Podcast! I’m your host, Physiotherapist Kym Siddons and I hope to equip and encourage you as we talk about healthy exercise, ergonomics, posture and practical self-care strategies to help you feel and function your best at your desk- and beyond! If you’re a student, parent or teacher; a […]
About Kym Siddons
Kym is a Sports and Exercise Physiotherapist + Occupational Health Physio with over 20years experience, including working with elite athletes and teams such as the Australian Women's Cricket Team.
She now uses her expertise to help everyday workers and students ditch the strain, pain and drain often involved with sitting at a desk... by equipping them to feel their best and achieve success- at their desk and beyond!
Through workshops in Schools and Workplaces, also online programs, Kym encourages her clients with quick and easy strategies they can sprinkle throughout their everyday to develop healthy work and study habits. These include targeted stretches and exercises that ease muscle tension, improve posture and switch on 'anti-slouching muscles', plus posture tips, workstation setup advice (good ergonomics) and time-saving hacks to boost your health and productivity.
Entries by Kym Siddons
Here’s to a fabulous year in 2021! To make sure it’s a happy, healthy and successful year for you, your family and your community, there’s a few simple things you can do to get setup for success at your desk this year… Having some great exercises, ergonomic tips, posture hacks and healthy screen / device […]
Using our devices, or sitting on screens for work and play can be such a #timesuck 😳 Before long, we’ve often been stuck there for ages, sometimes hours, without thinking about giving our brains and bodies a little break. While it can be hard to drag ourselves away from our screens, there’s a few REALLY […]
Holiday Device Advice, for parents & students As school holidays begin, our kids/ teens are all looking forward to chilling out… And possibly spending a fair bit of time in front of screens. This video shares some insights into WHY and HOW we might help facilitate healthier habits around screen time … to avoid the […]
It’s winter and many of us are tempted to slink off to bed for a bit to do work, study or homework… But it is a good idea for our health and productivity? In this video I walk you through some of the reasons why we want to do it 🙂 Plus some ‘healthier’ […]
With the outbreak of the corona virus, many more of us are suddenly working from home. Perhaps your workstation setup is less ergonomically friendly than in your office and you’re wondering how best to set yourself up successfully? There are some quick and easy principles you can follow to keep strain and pain off your […]
Are you getting your kid’s bags packed and ready for the start of the new school year in 2020?
One of the things parents often ask me is if their student’s school bag might be making their posture worse, or causing them strain and pain.
The short asnwer is ‘YES”. There are a number of ways that bags can contribute to poor posture and strain on children’s bodies.
The good news is there are also a number of things we can do to help minimise this strain and improve their posture 🙂
Firstly, choose a bag that helps them distribute weight more evenly across their back.
A backpack is obviously ideal, and even better is a backpack that has a waist strap. This can keep the weight of the bag closer to their back (especially helpful when they’re running!) and distribute some weight lower around their hips and pelvis, taking some load off their shoulders.
A satchel with an adjustable shoulder strap is the next best choice. The longer strap allows weight of the bag to be distributed across the body on both sides. The strap whould be longer rather than shorter, to keep the weight close to the pelvis. When the weight is dangling down around the legs it’s very hard to walk evenly.
Next, talk with your student about how it’s best for them to carry their bag.
It’s all very well to have selected a great looking bag that should, in theory, help their posture and unload their back and shoulders, but the way they carry it on a daily basis is possibly the most important factor.
We’ve all done it- slung our backpack over one shoulder so we end up taking all the weight through one side!
The key to success is their understanding that carrying their bag unevenly makes a BIG difference. Getting into the habit of putting both straps of a backpack on, or slinging a shoulder strap over their head and across their body takes so much strain off their back and shoulders.
The more often they can remember to wear their bag properly the better- little healthy choices all add up to help them feel less strain and improve their posture.
Finally, try to limit their load.
The lighter the bag the better… so if they need to use textbooks for home study, see if you can source some second hand ones to stop them needing to carry them to and from school.
Lighter tablets and laptops help, as does clearing out the junk in the bottom on their bag regularly 😉
Lots of gentle reminders during the school term and encouragement when you see them doing the right thing will help.
REmember, kids are only human, and the best prompt for making change will happen when their start to feel their symptoms… so if they’re complaining of a sore neck, back or shoulders, that’s your cue to help them problem solve the ‘Why’?
The wrong bag, worn incorrectly and loaded up, can be part of their problem. Other factors could be their device or desk setup, poor strength and flexibility, or simply spending too long sitting. These are worth asking about, and you’re welcome to reach out and ask me any questions.
If their soreness or tightness persists, even at a low level please seek help for your student- there’s often a quick and easy solution!
If you’d like some exercises for your family members to do at their desk to help lessen pain and improve their posture and productivity just click on the button below.
Here’s to a fantastic year ahead for you and your students in 2020!
Are you ‘Fit 2 Sit’?
Do you feel you have the strength, endurance and flexbility to cope with sitting a lot at a desk?
I refer to this as being ‘Physically Resilient’
… or do you feel tight and tense, perhaps even sore or sluggish, or so tired and struggling to concentrate?
There’s a lot of talk, and rightly so, about workers’ and students’ resilience… or lack thereof.
When we think of a person’s or group of person’s resilience levels, we’re usually referring to their social and emotional ability to adapt and respond to challenges.
It’s typically used in the realm of mental health and social and emotional wellbeing.
I’m passionate about starting a conversation around the physical aspect of wellbeing, including a person, or group of person’s physical resilience!
Health literacy doesn’t just involve the mind and emotions- it’s untimately a matter of mind + body.
So I’m here to put forward the notion of ‘Physical Resilience’ and want to promote it’s importance for us all!
Whether we’re doing paid work or unpaid work – such as students, parents, retirees- we all have to do a certain amount of work…
Whatever your daily tasks include, you are more productive, produce better quality of work, feel more satisfaction and are less likely to feel stiff, sore or even become injured, if we have the physical capacity to do that work well- and to do it again as often as required 🙂
Yes, as an expert in helping both workers and students become more physically resilient, I’ve seen the difference it can make to their lives… I love helping people thrive, not just survive in their work!
I’ve made a quick video about ‘Physical Resilience’- what it means to me and how being more physically resilient might help you and your team/ colleagues/ family members!
You can watch it here
Being equipped and empowered with simple strategies, workers and students can
– improve their energy levels
– boost concentration and productivity
– unwind their tight and tense muscles
– improve their posture and confidence
– improve their physical and mental health!
… leading to far greater engagement and ultimate success– for both the individual and their organisation!
This is even more evident when workers and students are engaged in sedentary work.
We’ve all felt how draining, even straining it is to sit in the one spot at a desk, in front of a screen for hours on end!
As we sit still, and our metabolism slows down, we’re literally ‘sitting ducks’ for the onslaught of chronic diseases that often follow.
That’s why there’s so much talk about ‘Sitting Disease’ and its serious side effects!
That’s why I particularly love to help workers be more ‘Fit 2 Sit’ and students more ‘Fit 4 Study’… it really makes a difference to them feeling their best and achieving success at their desk!
I look forward to supporting you and your community in your journey to building greater ‘Physical Resilience’.
If you have any comments or questions about what ‘Physical Resilience’ means or what it means to you, please reach out to me via email firstname.lastname@example.org
And if you’ve enjoyed this article, please share with your colleagues, family and friends who would benefit from some encouragement today!
Still suffering with tense, tight neck muscles from the end of financial year push or end of semester exams? You’re not alone! Students and workers alike are feeling the pinch- literally- in their neck, upper back and shoulders 😖 If you’re keen for relief and want the most effective stretch I know of to stretch […]
Keen to feel less Pain, Strain and Drain- so can feel at your Best and Be more Productive- at your desk?😁 Here’s strategy #2 to help you with just that! ✅ It’s a quick tip to kickstart your week the right way! Click on the picture above or Click here to get the low down […]
- Be Fit 2 Sit Episode #1 Why Be Fit 2 Sit?March 2, 2021 - 1:35 pm
- Setup for success at your desk in 2021 with posture, exercise & ergonomics tips!January 27, 2021 - 8:31 am
- Holiday Device Advice #2 Screentime: Why, when & how to take a breakDecember 18, 2020 - 12:53 pm
- Holiday Device Advice- Screen time BoundariesDecember 11, 2020 - 5:24 am
- Healthy Ipad & Laptop advice for studentsNovember 12, 2020 - 12:38 am
- Four best desk exercises – FREEOctober 28, 2020 - 4:13 am