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!

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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…
 

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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…

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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…

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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

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Worried about your Posture? Get a FREE DIY POSTURE CHECKUP!

We’ve been talking lots about our sitting posture- what’s good and bad- and some exercises to improve your sitting posture. It’s true that often your stiffness and soreness can be related to the type of posture you have, or that you tend to adopt when you’re tired.

 

But lots of people are asking me- What TYPE of posture do I actually have?

 

How do I know if I have GOOD or BAD posture?

 

When someone medically trained assesses your posture, we’d usually do it in standing, so I’ve done up a special posture check sheet that you can follow along for yourself at home… a FREE DIY POSTURE CHECKUP! CLICK HERE TO GET YOURS!

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Is Slouching REALLY that Bad for you?

I’ve recently been talking about the essential 3 steps to sitting with a healthy posture in your chair… and I could hear some of you thinking…

 

‘What’s REALLY so bad about slouching in your chair?

 

Remember I explained that slouching causes your tail to tuck under, your trunk to flex forwards and your head and neck to poke forwards, like the picture above, but what are the consequences for this?

 

So here’s the 3 biggest problems with slouching

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ACE YOUR POSTURE from the Get-Go in 2018!

I don’t know about you, but with the disruption of routine over the Christmas and New Year period, it’s been very easy to fall off the bandwagon a bit at the start of the year!

 

With taking some holidays, even just a few days, the kids being off school, catching up more with family and friends… all make great excuses for not making my usual time for exercise, eating well, sleeping properly… AAAHHHH!!!

 

So with best intentions and New Year resolutions all planned out, it often feels like we need another week or two (or even three?) to get back into gear and take action-

Or is that just me?

 

Now, to know exactly what the most IMPORTANT THING to do well and often IS, make sure you ‘read more’ and enter your details below this blog to RECEIVE my FREE VIDEO!

So, here’s my shortcut way to diving straight back in and setting up good postural habits so you can ACE YOUR POSTURE from the get-go this year, as you sit back at your workstation!!!

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4 Tips to Create Healthy Habits for Smartphone and Tablet Use…

Happy New Year! Here’s cheers to a healthy 2018 ahead for you all!

If  you’re worried about your – and your kids’- device use getting out of control this year, especially with many kids still on holidays, be sure to read on!

We’ve all no doubt been enjoying spending a little more time unwinding on our devices- whether it’s to read, shop, play games, catchup on social media…

But with so many negative health implications, it’s a good idea to be clued up on a few key points around healthy smartphone and tablet use… so you can have a think about whether you might want to set some parameters around it for you and your family.

There’s lots of evidence out now that’s proven a few negative consequences of device use on our bodies- Poor posture, altered hormone release from blue light emission and eye strain.

Before we dive into my tips, lets take a look at the problems excessive device use causes…

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3 Tips for READING in comfort on holidays

Yay! Some of you are already on holidays and the rest of us are no doubt limping to the finish line this weekend!

Many of us are hanging out for the chance to catchup on reading that novel that was given to us last birthday, or that was recommended by a friend and we never got around to… or the new book we get for Christmas!!!

For many of us though, reading can literally be a pain in the neck!!!

So I’ve got a few tips to help you enjoy your reading, whether that’s in solace or with your kids.

Tip No 1 Gather some cushions, pillow or folded up towels around you!

If you use them to prop up your arms while you read you’ll be able to raise your book up closer to your face so you’re not looking down as much.

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