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Episode 14 Bad posture? Here's Help

Episode 14 Think you have ‘Bad Posture’? Here’s Help

If you think you have ‘Bad Posture’ then be encouraged!

In episode 14 of ‘Be Fit 2 Sit Podcast’, Physio Kym Siddons celebrates World Physiotherapy Day, along with ‘Women’s Health Week’ by addressing a concern so many women ask her for help with…
‘Poor Posture’.

So Kym talks about how it’s never too late to improve your postural alignment, your spinal flexibility and strength- you you can feel confident, more capable and reduce strain in your back and neck.

Now that’s worth celebrating!

Common concerns people have about their posture are
– rounded shoulders
– a slouched back
– an increased ‘hump’ at the base of their neck

Kym chats about what does and doesn’t constitute ‘poor posture’, and inspires you in how you can make small, simple adjustments throughout your day that will make a real difference over time.

She talks you through how to position yourself in a healthy posture while you sit or stand

+ directs you to her ‘Best Desk Stretches and Exercises’ video that will instruct you in targeted stretches and exercises to improve your spinal flexibility and strength.

You can find these at www.kymsiddonsphysio.com.au

She then goes on to help you establish healthy posture habits, becoming more aware of when you’re not in a healthy posture, then repositioning yourself, and moving more regularly while you’re sitting.

Episode 13 Moving is FUN with Dale Sidebottom

Moving is FUN and benefits us in a myriad of ways!

Special guest, Dale Sidebottom from ‘Energetic Education’ and ‘Jugar Life’ shares his insights and ideas on how we can encourage ourselves, our family and community members to engage in PLAY to improve our mental and physical health.

Dale shares his journey from PE teacher to international presenter, and how he’s discovered that using play and games helps him build positive connections and relationships with students and workers quickly and autherntically, so they can engage, learn and move well.

Dale’s found that ‘Play-based mindfulness’ is a great way to take a great to bring joy and set a positive tone in your home, your workplace or classroom, to improve people’s mental and physical health.

Dale shares his tips on incorporating this philosophy into our daily routines…

  1. Instead of wearing ‘busyness’ as a badge of honour, set aside even a few minutes regularly to schedule in ‘playdates’ with yourself, family members, school or work mates, to take an active break from the stress and strain your daily activities…
    These might be dice games, or clapping games, or moves to music- the options are endless-
    and you can get lots of inspiration and free resources from Dale’s website.

Just keep a few guidelines in mind with group games- which Dale shares- so your activities are inclusive, keep people engaged and feeling safe, rather than focussing on winning and losing.

2. Give yourself, your collegues and students ‘permission to move’ in their everyday, and promote flexibility in how they position themselves while they work or learn is key.

3. Be kind to yourself in your ‘self-talk’ and just start where you’re at, even if that’s a long way from where you want to end up.
– Set small, realistic goals for yourself- with little rewards- to really help to spur yourself on as you aim to move more. Dale and Kym share some fun ideas about ‘sneaking fitness’ into your day to day life!
– Put away your devices and other distractions away and take a walk, or whatever activity suits you best, each day

Dale & Kym discuss lots of quick and easy ways to inject fun and movement into your day, whether it’s with your work team, your family or just for your own sanity, so join us in Episode #13 of the ‘Be Fit 2 Sit’ Podcast.

Make sure you follow Dale at Energetic Education here

and connect with him on social media

Be Fit 2 Sit Podcast Episode 10 Healthy Habits at your Desk

In Episode 10 of ‘Be Fit 2 Sit podcast’ Physio Kym Siddons shares how you can develop healthy habits at your desk

That will help you feel great, function at your best and achieve your health goals!

Listen in to grab ideas that will inspire you to

  • Move a little more, often
  • Remind yourself to keep moving
  • Setup your desk to reduce strain
  • Change up your posture to lessen stiffness & soreness
  • Simple stretches you can do anywhere, anytime
  • Targeted exercises to improve your core strength and resist gravity

… all while you’re sitting!

There’s also a FREE Video that demonstrates the 4 best exercises you can do at your desk
You can access it for free HERE

FOLLOW KYM on Social Media for more updates and ideas on feeling & functioning your best at your desk

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Setup for success at your desk in 2021 with posture, exercise & ergonomics tips!

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 habits up your sleeve will help you get 2021 off to a great start.

‘Success’ in terms of how you feel at your desk might mean

  • More energy throughout your day
  • Less stress or tension in your mind and body
  • Better productivity and workflow
  • More confidence and great posture
  • Healthier habits using your devices (phones, tablets etc)
  • Greater strength and endurance in your muscles
  • Less strain on your joints and muscles sitting at your desk
  • Achieving your health goals (have you set some for yourself yet?)

Whatever success looks like for you this year, taking a little time to organise your body and your desk- or wherever and whatever your typical workstation might be- will pay off in bucketloads!

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Healthy Ipad & Laptop advice for students

Healthy Ipad & Laptop advice for students

When your students use electronic devices, their risk of back and neck pain dramatically increases… UNLESS

They are equipped and empowered with the right ergonomic, exercise and posture advice to develop healthy habits!

In fact, increased computer use has been shown to be related to increased incidence of neck and shoulder pain and poor postures in adolescents*

This breaks my heart, because so many of these issues are easily preventable when students are empowered with the right exercises, ergonomic and posture advice.

The GOOD NEWS!

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Four best desk exercises – FREE

Four best desk exercises – free

STUDENTS & TEACHERS- Here is some stress relief for you!

If you’re feeling stiff, sore and strained from your end of year workload, then help is on the way for you!

Four best desk exercises

The ‘4 Best Exercises you can do at your desk!’ will quickly and easily stretch out tight muscles to relieve pain and strain

PLUS

Give your energy and concentration levels a boost!

Don’t get bogged down by study and assignments, or so many papers and reports…

These simple, yet effective stretches and exercises can be done at your desk, in just a few minutes!

So head to the link on my website and I’ll email you the video for FREE.

Don’t get frustrated with sitting at your desk, feeling fatigued and foggy-

Wake yourself up with these energising exercises that will help you feel fabulous in no time!

Wishing you all the very best as you finish 2020 strong!

 

Keep up to date with us on our Facebook page here

Desk Exercise Desk Exercise

Feel Fab Fast – Online Challenge

Feel Fab Fast – Online Challenge

Good News for you and your team!
If the end of 2020 has you feeling fatigued and foggy, perhaps a bit frustrated…
Then I’ve got GREAT NEWS for you!

Just a few minutes of targeted exercise can boost your energy levels and relieve strain & pain!

Wherever you are…
Whenever you feel flat…

Stretching and strengthening our ‘anti-slouching muscles’ for a few minutes can make a massive difference!

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‘Be Fit 2 Sit’ Schools feel & function their best at their desk (& beyond)!

‘Be Fit 2 Sit’ Schools feel & function their best at their desk (& beyond)!

Our mission…
To Equip & Empower Students to feel & function their best at their desk… & beyond!
We’d love to inspire the students in your world next!

 

‘Be Fit 2 Sit’ School Programs help students develop their Physical Resilience, empowering them to be confident, competent and creative movers & learners… for life!

‘Be Fit 2 Sit’ programs and workshops provide students, teachers & parents with opportunities to

explore movements that facilitate confidence, control, coordination & concentration

experience postures that improve physical & mental health, especially while learning, studying and using screens / devices.

– discuss healthy ergonomics, productivity hacks & physical self-care strategies

have fun with developmentally-appropriate activities plus targeted stretches & exercises

…that set them up with healthy habits for life!

 

Physio Kym Siddons is taking 2021 ‘Be Fit 2 Sit’ School Program bookings now…
Email kym@kymsiddonsphysio.com.au to arrange a no obligation zoom chat about your school community’s wellbeing needs.

Our bespoke workshops & programs meet the wellbeing needs of your students, educators & parents.
‘Be Fit 2 Sit’ school programs are designed by experienced physiotherapist Kym Siddons to educate, equip and empower students, teachers & parents in physical self-care strategies.

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Important Ergonomic factors to set students up for success at their desk!

Important Ergonomic factors to set students up for success at their desk!

Ergonomics is a strange word. So what does it mean and is it important?

Ergonomics refers to the science of how we choose, arrange and use our learning and/or work environment, including our furniture and accessories, so we’re most efficient and most safe while we learn or work.

When we’ve given careful consideration to our ergonomics we are most productive and have least stress and strain on our mind and body.

Doesn’t that sound worthwhile?

Some benefits of an ergonomically healthy learning/ study setup are

  • Feeling more energised and alert
  • Having better posture
  • Feeling less muscle tightness and tension
  • Being more productive
  • Feeling less stiffness and soreness

There’s a  few important points to consider when it comes to having an ‘Ergonomically friendly’ setup…

I went into detail regarding the ‘Ergonomic Guidelines’ for setting students up for home-learning and home-study in my recent online ‘Student Ergonomics’ workshop

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Stiff and Sore from Shivering? Stretches and Exercises to Unwind your shrugged up shoulders

Stiff and Sore from Shivering? Stretches and Exercises to Unwind your shrugged up shouldersespecially while you learn or work from home 

In winter time many of us find our shoulders shrugged up around our ears and our back hunched as we brace against the cold. 

While shivering is our body’s natural response to help keep us warm, and in fact it even helps boost our metabolism- it thrusts us into a poor posture. 

This Winter Warming, 2 Minute ‘Be Fit 2 Sit’ break will help! 

Click here to watch the video

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