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

So… How are you, REALLY?

Tuesday just gone was ‘Wear White to Work Day’, to show our support for those suffering mental illness and their families.

I’m certainly not an expert in mental health, but I’ve sure been touched by mental illness and the toll it takes on it’s victims and their loved ones.

Chances are that you have been too.

Statistics show that 1 in 5 of us will experience some sort of mental ill-health throughout the year.

That’s a whole lots of people and a whole lot of sadness.😞

You’d be surprised how good many people become at pushing on, putting on a brave face, and not giving away much of the despair, isolation and fragility they’re feeling.

Sometimes those people are just tired or burnt out.
Sometimes they’re just having a bad day.
But sometimes they’re just hanging on, while we are quite unaware.

Maybe you’ve even been in that place..​​

It’s no co-incidence that many times a ‘physio session’ end up being more a ‘counselling session’..
​and it’s mainly because I am in the fortunate position to spend real quality time with those people.

I’m just listening to their worries and fears without judgement.

And yes, I’m qualified to give advice to navigate through their injury or point them in the right direction for further medical attention…

BUT it’s the ‘taking time and listening’ that matters.

Now mental ill-health is a complex issue, but the GOOD NEWS is…

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

This Simple Tip can Fix your Rounded Shoulders

Have you noticed you’ve got rounded shoulders? 

Or concerned you might develop rounded shoulders?🤔

 

Let’s face it, most of us who sit at a computer or desk a lot, even with best intentions, spend a little time slumped, with rounded shoulders…😟

 

Is that harmful, you ask?

 

Well, having rounded shoulders puts heaps more load on your neck, shoulders and upper back…

 

That puts you in a poor posture that increases your risk of pain, stiffness, headaches, injury, limited breathing.. I could go on. Ahhh!😫

 

I’ve got a little tried and tested tip that helps my clients put their shoulders in a much better position to reverse that rounded-ness.. YAY!

Read more

Work on a laptop often? Here’s 2 Things you MUST KNOW

Working on a laptop is particularly grueling and here’s why..

The screen is attached to your keyboard 😧

Well doh, I hear you say, isn’t that the whole point?

To make your workstation portable?

Well yes, but ergonomically speaking, this is totally setting you up for failure… unless you take two CRITICAL STEPS.

I’ll explain why…

When you use your laptop’s inbuilt keyboard and mouse, you’re inevitably looking down at your screen.

You might already know that looking down at your screen ruins your neck, shoulders, upper back? It also sets you up for postural disaster!😳

But if you raise your screen to take the strain off your neck and back, your arms and wrists end up in a terrible position for typing. 😨

Yikes!

Read more

Wanna Know the #1 PRINCIPLE you MUST FOLLOW to improve your Health and Safety at work?

Guess what?
 
It’s ‘World Health and Safety Day at Work’ this Saturday. 🎉🎉
 
OK, so we’re not all ‘Health and Safety’ officers or wearing ‘Hi Vis’ gear at work…
 
But we ALL need to some responsibility for our own health and wellness during (and outside of) work hours..
 
… For our own benefit 🙂
 
Whether you spend your day sitting at a desk
OR are on your feet all day
OR drive a lot
OR do lots of manual labour
OR repetitive tasks
OR a combination of all the above
… there’s risk involved in all occupations!
 
If we sit all day, our metabolism slows and we get stiff and sore (and risk Chronic disease).
 
IF we stand all day our circulation can get sluggish, our veins distended and back and legs tire under the load.
 
If we bend and twist a lot, the torsion through our spine and hips is hard to cope with. This often results in injury…
 
You see my point?
 
There’s no one occupation that is ‘Risk free’ and guarantees our body won’t suffer.
 
Yes, ‘health and safety’ at work is all about minimising risk of injury.
It’s also about maximising our physical and mental wellbeing!
 
That’s where you come in…
 

Read more

Need a holiday? Here’s how to take a mini-break without leaving your office

I hate to rub it in, but I’m on holidays with my family at the moment.. Yay! 🏖

It’s been a year since we had more than a few days off together so I’m super grateful for a couple of weeks break.

That’s likely not the case for you- sorry!

So try these 4 Steps to help you de-stress whatever you’re doing and wherever you are…👌

Read more

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