2 HOT TIPS to SAVE YOUR NECK when using your smartphone

How do you feel after you’ve been sitting returning emails on your phone or scrolling through social media for a while?


Do you get a stiff, sore neck? 😳


If you’re anything like most of us, you’ll start to realise your neck and shoulders are getting a bit achy, maybe tired or stiff, and you might even end up with a bit of a headache. 😨


Is that you too?


Well, I just happen to be on holidays this week with my family..

And you know what that means? 🤔


Less time with clients and on my laptop and more time on my phone, especially on social media!


We don’t get much of a break over summer because my husband works in Cricket..

so from October onwards is a crazy time of year for us. The kids and I hang out to spend some time with altogether after the season’s all wrapped up early April.


We hopped on the plane Saturday and I spent some time reading on my phone at the airport and during the flight. 🤓


Then catching up on some emails and social media after the kids were in bed that night I noticed it…


The Headache +

The strain at the base of my skull +

The ache at the base of my neck 😰


Yep, I’d been stuck sitting in strange positions, in strange places, and had forgotten my golden rules…

Read more

Rate your Social Conscience with 2 Quick Questions

I often feel guilty spreading my message about good ergonomics, improving posture, easing strain and pain at your desk, sitting disease..

when I know full well it’s pretty much a first world problem and many millions- no billions- of people are suffering from life-threatening health issues related to their lack of access to healthcare 😟


So, seeing that this week sees us celebrating ‘World Health Day’ I thought I’d tune into our social consciences and turn our attention to those less fortunate in the health stakes than most of us.


Did you know

  • that at least half of the world’s population don’t have access to the most basic health services, like a doctor or medicines? 😧
  • Or that hundreds of millions of people are pushed into extreme poverty to pay for basic healthcare, so that they have to go without other basic necessities like food? 😨


‘Healthcare for All’ is the message from the World Health Organisation (WHO) this Saturday 7th April, which is World Health Day 2018. #HealthcareForAll


It’s about ensuring all people can get quality health services, where and when they need them, without suffering financial hardship.


Because no-one should have to choose between good health and other life necessities!


So, how Socially-minded is YOUR Conscience?

Ask yourself these 2 questions

Read more

If Sitting is the ‘New Smoking’, are you at RISK?

The stats are appalling… we are dying a slow death due to the increasing number of hours we spend sitting each day. 😳


The average Aussie sits on average more than 9hours a day (and rising), oblivious to the damage it’s doing to their health… if you add up all the time you sit at work, in the car, on the couch of an evening, is that you?


The increased risk of Heart and lung disease, diabetes, kidney disease, mental health disorders, cancer and even death is ridiculously higher in adults who sit more than 7 hours a day, some studies report up to 94% higher!


Not to mention the physical toll on your posture: an increased ‘hunch’ in your upper back (thoracic kyphosis) is associated with a far poorer quality of life as you age.


But I exercise regularly??!! I hear you protest… well, even if you DO exercise the recommended 30 minutes each day, it doesn’t offset the serious side effects of sitting all day.


You see, recent studies (in particular some by Professor Alan Hedge of Cambridge University) have shown that after JUST ONE HOUR of sitting our metabolism slows down so much that we start depositing fat!  YIKES! 😩


There’s ONE SIMPLE SOLUTION… are you dying to know?

  Read more

Get your HARMONY Groove on! Try this out…

Happy Harmony Day!


What a great excuse to celebrate all things diverse about culture in our workplace, family, community and nation 😊


So, you know how I like to promote the value in moving for 2 minutes every half hour that you’re sitting- whether it’s at work, home or out and about, right? 💃🚶🏻


Well, why not make it your business this ‘Harmony Week’ so take a short stroll round the office, or stop for a moment while you’re at the kids’ school, or the shops and ask someone about themselves?


They’re bound to have something different to tell you pertaining to their culture, their background, their religion, their interests, their aspirations that you can find out about…

…And celebrate!

Read more

5 Tips to BOOST your BRAINPOWER!

It’s ‘Brain awareness week’ which is a global initiative to promote awareness of healthy habits for your brain! There are many simple things we can do to look after our brains and help reduce the risk of conditions like dementia.


This is especially important if you spend lots of time each day in front of a computer screen… or any screen for that matter.


There’s a proven connection between the amount of time we spend in front of a screen and our mental health.


Regardless of content- whether you’re looking at the screen for work, for study or in your downtime- the pixellation of the screen messes with our concentration, our ability to experience positive emotions and the release of many hormones.




So, are you ready for the GOOD NEWS???!!!


There are a few ways to counteract the negative effect of screen time on our brains…

Read more

Are you a serial offender… of CROSSING YOUR LEGS? You must READ THIS!

So, it’s International Women’s Day this week… ‘Happy Women’s Day’ to all you lovely ladies out there!

And yes fellas, ‘Hi’ to you too… be sure to show your appreciation of any special gals in your life this week 🙂


In honour of International Women’s Day I wanted to share something particularly interesting for the LADIES this week… guys, you might well be interested too, but it’s the gals who are ALWAYS  asking me.


You guessed it, it’s about whether CROSSING YOUR LEGS is REALLY that bad for you, and if so, WHY?


So, I have a confession to make…

As much as I hate to admit it, I’m actually a SERIAL LEG CROSSER!

Well, maybe more of a recovering leg crosser.


Either way, it’s a daily battle for me, catching myself out sitting at my desk with my legs crossed, then correcting it.

BUT I’m determined to keep at breaking this BAD HABIT for a number of reasons…

Read more

Who’s SICK of SITTING at their desk all day?


But guess what? I’ve got the cure!

My new desktop sit-stand desk arrived a couple of weeks ago so I’ve been test-driving it and I’m lovin it 🙂

And yeah, I’m pretty lucky in that I don’t have to sit anywhere near as much of the day as many of you- I get to break up my week so I have days on my feet in the clinic- but when I’m doing my consulting work and writing all the content for my course and things like this blog… I suffer just like the rest of you if I don’t keep moving regularly.

I have certainly come up with loads of ways to take the ‘pain in the neck’ out of sitting at your desk all day WITHOUT using a sit-stand desk, but it’s a WHOLE LOT EASIER to break up the grind of sitting and be more active when I can just push a button and Walah! I’m on my feet, switching on all my good posture muscles and still keeping my mind on my job!

I’ve put a fair amount of time and research into the sit-stand desk that you can just plonk on top of whatever furniture you’ve got… cos, let’s face it, most of us don’t have the luxury of endless space or $$$ for a whole new electric stand-capable desk…

And I’ve decided that this Aussie developed, sturdy-as, value for money, TOUCH-BUTTON up-down desk is THE BOMB!!!

Read more

My gift to you this Valentine’s Day… 4 SIMPLE STEPS to a HEALTHY HEART

This week hosts everyone’s favourite day devoted to celebrating love, VALENTINE’S DAY!

And, on the ‘day of love’, Australians are being encouraged to show their support for research into HEART DISEASE by wearing RED.


The stats on HEART DISEASE are alarming! 23 Aussies die of heart disease every single day and 4 times more women die of heart disease than breast cancer!


So how healthy is your heart?


There are many risk factors for heart disease, some you can’t control and some you can.

You obviously can’t control your age, gender, ethnic background or family history, but you can control the following things… so read on and check if there’s any you can work on, then what you can do to turn your heart health around!
The risks you CAN CONTROL are

  • Smoking
  • Being inactive
  • High Blood Pressure
  • Cholesterol
  • Diabetes
  • Being overweight
  • Unhealthy diet

Important to note, is that if you are inactive, you are almost twice as likely to suffer coronary heart disease, compared to those who get enough exercise.


The good news is 8 out of 10 cases of premature heart disease and stroke can be prevented through healthy lifestyle behaviours– Yay!!



Cardiologist Dr Edward Barin has developed the ‘4-M’ approach to a healthy heart

Read more

Forward Head Posture- a right PAIN IN THE NECK!

Take a second to think about the position of your head and neck as you’re reading this…

If someone took a side-on profile photo of you right now, would your head be forward compared to your shoulders? Your answer is likely to be a ‘yes’!

You might look like the picture above, where your head and neck is protruding forward compared to your shoulders, and that’s called a ‘Forward Head Posture’.

SO what’s the big deal? Aren’t most of us guilty of tending to slump into a forward head posture from time to time? Well, while most of us are guilty, and DO tend towards a forward head posture, it’s definitely NOT something you want to make a habit of.

A forward head posture places tonnes of load on your neck and shoulders…

Obviously, this can lead to pain and stiffness in those areas, headaches and even arm and back pain.

What’s more, if left unchecked, a forward head posture can lead to arthritis in your neck and upper back, restriction in your shoulder movement and, eventually, a hunched back!

You need to be determined to reverse it while you still can!

Here’s a quick test you can do to see if you have, or are heading towards, a forward head posture…

Read more

Are YOU at risk of developing a HUNCHBACK?

I’ve been talking you through some posture types lately and you might be wondering…

What’s MY posture type?

If you haven’t already, I encourage you to checkout the DIY POSTURE CHECKUP I’ve put together so you can find out!


This week I’m focussing on probably the most common and most problematic of posture types, an INCREASED (Thoracic) KYPHOSIS… an increased curve in the upper part of the back (the Thoracic Spine) which you might associate with a ‘Hunchback’.


It’s hard for all of us not too succumb to gravity, as our weight falls forwards when we sit at a desk, or on our laptop or slumped over our smartphone… but if you don’t make a conscious effort to reverse your posture often and strengthen the right muscles you can end up having an irreversible ‘hunch’… and if this posture type tends to run in your family your risk is greater.


Now most people certainly don’t see or feel the subtle signs of developing a hunchback… They might include

  • Stiffness in their upper back
  • Tightness, tension or even pain across the shoulders and upper back
  • Difficulty raising arms overhead
  • difficulty straightening up completely

Read more