All I want for Christmas… NO MORE KNOTS in my neck, back & shoulders!

Do you work from a laptop- at home, out and about, at school or uni?

 

Perhaps you even use a laptop at work?

 

Well, there’s obviously some great benefits to being portable while you work, a laptop can create major problems for you.

 

Here’s one of the biggest ones I see bothering my clients, a lot…

 

They get tension, knots and even pain in their neck and shoulders.

 

Some people even get headaches and upper back pain.

 

Is this normal? No!

 

Is it common? Yes!

 

Is there a solution? Luckily, Yes!

 

You see, the inherent problem with a laptop is the fact that the screen is connected to the keyboard.

 

Your keyboard needs to be at desk or table height for you to type without getting sore wrists and arms.

 

Your screen needs to be up at eye height so you can look straight ahead and not strain your head, neck, shoulders and upper back while you work.

 

The weight of your head is similar to a bowling ball…

And if it falls forward even the slightest bit while you look down, an incredible amount of strain and tension is put on the ligaments, joints and muscles of your back and neck.

 

Imagine the strain on your poor neck and upper back after you’ve been sitting for even 20 minutes!

 

Let alone hours on end while you finish off that urgent piece of work late into the night L

 

It’s a situation that often creates long term problems like pain, stiffness, arthritis and numerous injuries, if you don’t get ahead of the game…

 

Luckily I have a perfect solution for you!

 

Read more

Sore Back At Work? Try These Simple Steps

It’s National ‘Safe work month’ this October, so create some healthier work habits that your back will thank you for with some ‘physio approved’ advice.

On any given day in Australia, one quarter of our population is suffering some degree of back pain, and nearly 80 per cent of adults in Australia will experience back pain at some time during their lives.

Are you among them?

Research by the University of Sydney found that one third of all work related disability, world-wide, was from low back pain linked to workplace factors.

So I’ve teamed up with the Workscore’s Wellhub team to bring you some simple steps to combat back pain while you work!

If you sit at a desk a lot, you really must move often. Moving for 2 minutes every half hour is the gold standard. But that doesn’t mean you have to get up from your desk!

Read more

Inspire Workers to Better Health & Productivity at work- register for the FREE Challenge!

October is ‘Safe work month’, which provides a great opportunity to inspire and engage workers towards feeling and performing their best while at work.

Physiotherapist Kym Siddons (a.k.a the ‘Workstation Wellness Physio’) wants to help employers and their employees celebrate with a free ‘Workstation Workout 5-day challenge.’

The aim of the challenge is for workers to experience some of the quick, easy and effective steps they can take throughout their workday to create a powerful, positive impact on improving their health and wellbeing!

A recent study published by the Global Wellness Institute (2016) showed that workers are becoming increasingly unwell. Over half the workers studied were overweight or obese and 76% reported ‘struggling’ or even ‘suffering’ in their physical wellbeing. In addition to that one quarter felt actively disengaged in their workplace and nearly 40% suffered from excess pressure on the job.

That said, small initiatives can make a huge difference. For example, research by Prof Alan Hedge has also shown that just a couple of minutes of movement, done regularly throughout the workday, can break the cycle of poor metabolism that otherwise results in obesity and chronic illness from sitting.

Other studies have also demonstrated the positive benefits of specific exercises, posture correction, breathing techniques and educating workers in self-care strategies…

The resulting improvements in mental health, productivity, staff engagement and retention, absenteeism and injury rates are astounding.

You can register your business here

You can Register here if you’re an individual worker

Read more

Kick your Bad Posture Habits- How to ‘Centre Yourself’ to quit painful positions!

All too often I see people in the clinic complaining of stiffness and soreness in their upper back, neck and shoulders. 😥

I always ask about how their pain started, their work setup, and assess their muscles and joints (among other things). It wasn’t until I started doing workplace assessments that I realised an important piece of the puzzle was missing!

When I got to see people in their work environment something stood out…
the poor posture habits they had at their desk!

Most people don’t realise, until they’re challenged about it, that they inadvertently fall into weird and not-so wonderful positions when they’re concentrating on their work. 😳

I should know- I’m guilty too! 😬

If I’m concentrating on work (not my posture) I can find myself leaning on my left forearm while I’m using my mouse in my right hand.

How about you? What do you tend to do out of habit when you sit?

And it’s not just while we’re working…

What about while we’re driving (elbow up on the window sill anyone?)
And when we’re on our smartphone or tablet, leaning off to one side while we scroll/ text with the other (mmm, that could be me leaning on my elbow at the table)?

We all need to give ourselves a little pep-talk

Read more

Ignore your Niggles at your Peril! When to wait & when to act…

A new study of tradie’s health & injuries highlights not only some risks for tradies, but some extremely important health lessons for us all.

 

You see, Australia’s national health campaign this month is focused on the health of our trusty ‘tradies’…

 

… the ‘Good guys’ that come to the rescue when we need something fixed or built for us.

 

Yet a new study shows that our tradies are suffering… nearly 2/3 (64%) of tradies said they’ve been injured in their current job and most fail to see a doctor or seek any medical attention.

 

This seems a little crazy to the rest of us!

 

Their work relies so heavily on their physical capacity, and time off work due to injuries hits them even harder in the hip pocket than many of us…

 

We might think they’d take great care of their bodies; yet the study shows 79% take great care of their tools and only 47% consider looking after their body

 

Now, before we point a judgemental finger, have a think;

 

Are most of us any different?

Read more

Top Tip to take Strain off your Neck, Shoulders and Upper Back

Having the weight of your head forwards relative to your shoulders puts so much strain on your neck, upper back and shoulders.

 

Often called ‘Forward Head Posture’ or ‘Poke Chin Posture’ this position alone is responsible to a large proportion of problems I see in people who sit at a desk.

 

But you might be totally unaware that you’re doing it!😳

 

It’s one thing we’re all probably guilty of throughout our day, but the side-effects can be devastating…

Read more

5 Steps to Combat Pain & Strain + Improve Posture at your Desk

Did you get a chance to download my 5 Step Formula to combat Pain & Strain + Improve posture at your desk last week?

 

If not, you can grab it here NOW!

 

It’s a short but powerful video that lets you in on the first crucial steps to setting yourself up to take strain off your body while you sit at your desk 😊

 

And that means less pain and better posture folks!👍

 

This week I wanted to let you in on the secret as to why Step #1 of my formula is so important for you…

Read more

Is your Chair good for you? Does it adjust to suit you and your Posture?


This month, we’re looking at our chairs, to see if they ‘fill the bill’ in terms of comfort and adjustability.

 

Last week we looked at whether your chair was height adjustable.👍

 

How did your chair go? Did it fit the bill?

 

The next most important thing to check is whether your chair adjusts to suit you and your posture.

 

One feature that’s really important to this equation is another lever…

Read more

Does your Office Chair Need a ‘Checkup’?

It’s nearly the end of the financial year in Australia… So many of us are keen to maximise our tax deductions!

 

If you’re been feeling a bit uncomfortable in your office chair and wondering if it’s right for you, this is the perfect time to give your chair at work a ‘checkup’ and see if you’re due a new one!

 

Many people ask me about what they should look for in a good, ‘ergonomic’ office chair..

So this week I’ll take you through Part 1 of your ‘Office Chair Checkup’

 

The first question you’ll need to ask is whether it’s height adjustable?🤔

 

Now, if you tend to sit on a dining chair or waiting room type chair, you might want to work towards finding something a bit more suitable..

 

Your body will thank you!

 

So, I’m afraid it’s a ‘Fail’ straight up if your chair can’t go up and down to suit you and your desk height.😨

 

In that case, hunt around your house or office to see if there’s a height adjustable office-type chair you can use OR head here to my shop page to checkout the one that ticks all the boxes for adjustable, ergonomically friendly chairs, that suits most people and is best value for money…

And order with FREE SHIPPING before the end of the financial year!🎉

Read more

Is your Satchel, Carrybag or Handbag Ruining your Posture?

To answer the question, Is my carry bag ruining my posture?

Short answer, yes..

Carrying the wrong bag and carrying it poorly places heaps of strain on your shoulders, back and neck..😫

BUT, you can take steps to reduce the load your bag puts on your posture.🎉
 

How much your bag- backpack, satchel or handbag- affects your posture is determined by these things..
 
1)    The type of Bag
 
2)    How heavy it is
 
3)    The way you carry it
 
4)    Your postural strength and endurance
 
So, let’s look at these factors  and see which ones you can improve on..


1)    What type of bag do you tend to carry?

A Laptop bag?💼
A Handbag?👜
A Backpack?🎒
A gym bag?💪
 
It’s probably a ‘no-brainer’, but bags that allow you to carry your load fairly symmetrically win every time.
 
So backpacks are great- and there’s some pretty cool ones out there is you hunt around..
 
The best ones have a waist strap that allows you to distribute some weight to your hips and pelvis. That’s especially important is you have a heavy backpack, are carrying it long distances or have a sore, weak spine. 🎒

.. but maybe not ‘the look’ you’re after?

The next best option is a ‘satchel type’ bag that allows you to spread the load from one shoulder, across the chest, and the weight hand on the opposite side… more about how to carry it well later 💼
 
If you have a casual carry bag (like a gym bag), make sure it has a longer ‘over the shoulder’ handle, so you can carry it like the satchel rather than both handles. 
If not, ditch it!
 
Lastly, the Handbag. Well, ladies, we do have a tendency to fall in love with a gorgeous handbag! 👜
 
Truth is, is you wanna do your posture a favour, keep your handbag as small as you can. 
NOT choose the oversize option that allows you to fit the kitchen sink- unless it’s just for the beach!

 

2)    How heavy it is

You knew it was coming! 

Yep, it’s time to give your carry bag a spring clean 😃
 

The last time I did this, I found an industrial sized tape measure in the bottom that weighed a tonne! No wonder I was feeling weighed down L
 
So make sure you only have in it what you absolutely need so you’re not putting unnecessary strain on your body.

Read more