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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 Ep 9 Students are suffering from Sitting- the Stats

When I go into classrooms to talk to kids about moving more, healthy postures & desk setup I am often amazed.

Firstly, because I didn’t think kid as young as 8 & 9 years would tell me how much their neck, shoulders and backs hurt when they’re gaming or using their iphones/ ipads.

Secondly, kids astound me by how interested they are in knowing more about their bodies!

So many students enjoy the opportunity to feel the difference between a ‘hunched’ posture and ‘healthy’ postures.

They love finding fun ways to move more that resonate with what they enjoy.

… and one student’s parent even told me her son set her home office up to be ‘ergonomically friendly’ during lockdown after taking home advice from one of our ‘Be Fit 2 Sit’ classes!

In Episode 9 of the ‘Be Fit 2 Sit’ podcast I share some scary statistics about how students, globally, are suffering physically and mentally from increased time sitting.

They’re sitting at their desks, hunched over laptops more.

They’re sitting slouched over phones and tablets on their couch or bed more.

All of which doesn’t set a great foundation to be healthful, successful movers, learners and leaders in their years ahead.

Don’t be discouraged by the statistics!

It’s time to take action and encourage our students to healthy movement, posture and ergonomic habits!

Enjoy listening as physio Kym Siddons shares some ways you can join the ‘Be Fit 2 Sit’ movement as we help our next generation employ healthy habits for life.

Be Fit 2 Sit Podcast Ep8 Desk Setup Sabotage?

Is your desk setup sabotaging your health?

If you’re feeling stiff and sore, tight and tense and continually lacking energy at your desk…

Listen to Episode 8 of ‘Be Fit 2 Sit’ Podcast, as Physio Kym Siddons shares insights into some aspects of your desk setup that might be stopping you feeling great while you work.

How your workstation is setup, including furniture and accessories, along with how you position yourself and move within that work environment to fulfil your work tasks, is what the term ‘Ergonomics’ is referring to.

An ‘Ergonomically friendly’ work environment is supposed to help you feel good physically, as well as encouraging great productivity and efficiency as you work.

It also helps you be far more productive and minimise the risk of work-related illness and injury…

So that work is a really positive part of your daily life!

BUT

If your desk setup isn’t quite right for your body, the tasks you do or the workflow you prefer it can be very frustrating- mentally and emotionally as well as physically.

So this episode helps you identify areas that you can easily address to feel and function your best at your desk!

Key factors of poor ergonomics that can negatively impact your health at your desk are
– not facilitating movement
– not setup for efficient movement
– repetitive (particularly static) load on your body (and mind)
– repetitive movements in poor positions
– Lacking adequate or appropriate support

Physio Kym talks through these aspects and give you some things to look out for and improve on!

You’re also invited to join Physio Kym in the FREE ‘Be Fit 2 Sit 5 Day Challenge’
It kicks off in the Be Fit 2 Sit Challenge Facebook group on May 24th

Click HERE to join us for targeted exercises and advice to help you feel great while you work
or head to https://www.facebook.com/groups/befit2sitchallenge

 

 

 

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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Stiff and Sore no more! Grab this Easter Holiday Travel Tip that keeps your back and hips happy while you Sit

Travelling this Easter Break? Does you back groan at you just with the thought of sitting for hour in the car, train or plane?

Do you feel hunched over with stiffness or soreness in your low back and hips from being stuck sitting for ages… then take a bit of unwinding while you straighten up again?

I’ve got some good news for you!

I recorded a video of my favourite way to keep your back and hips from stiffening up while you travel… this tip has saved me many times 🙂

It’s also a great way to keep yourself alert if you’re driving or stuck sitting in a meeting or conference when you can’t move as much as you’d like to.

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Relieve Neck, Back and Shoulder tension with this Quick Tip

Take tension off your Neck, Back and Shoulders with this quick tip

I often prescribe my clients the ‘Smiling Collar-bones’ exercise that gives them a quick and easy way to improve their posture and take tension off their neck, shoulders and upper back.

It’s also one of my favourite ways of explaining healthy posture habits for your head, neck and shoulders and clients can’t believe how easy it is to remember… so they do it more often!

The other thing is, your don’t have to even leave your chair to do it! Wherever you are and whatever you’re doing, you can ‘Smile’ your collarbones and feel the difference in your body!

That’s a win-win all round!

This week saw us celebrating April Fool’s Day… and National ‘Smile Day’ in Australia. So I thought I’d bring a smile to your dial and share this awesome exercise with you…

 

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4 Rules for Exercising when you’re stiff, sore or injured: Rule No 1

It’s always so hard to tell people that they can’t do a particular activity because of their pain, problem or injury…

 

And most of us health professionals, who understand the huge benefits to staying active and mobile are very hesitant to say ‘stop’ exercising altogether!

 

Keeping active is of great benefit to your body’s healing systems– in reducing inflammation, reducing your pain perception, reducing your risk of your symptoms or the injury becoming chronic (i.e. long term) and maintaining your cardiovascular health.

 

In most cases, there’s usually a safe way of modifying what you can do, so you can stay as active as possible!

 

You just need to keep in mind some boundaries I give my patients so they can exercise with confidence that they’re doing more good than harm.

 

These parameters help you monitor how any exercise is affecting the injured area, the other parts of your body and your body’s response and reaction systems.

 

In this post I’m going to share the first thing to consider when exercising while you’ve got soreness, even pain, stiffness or an injury.

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Hands up if you’d LOVE more time to Exercise!

Spring is here and there’s no better time to dust off your walking shoes and increase your daily activity!

Plus, if you register for ‘Steptember’ and aim for 10,000 steps each day of the month from 4th September, you’ll be raising money to support children with cerebral palsy

After all, it is recommended adults take at least 10,000 steps per day to maintain good health… and the average office worker only manages about 3000.

I’d love to have more time to exercise, you say, but I’m just so busy!

Well, I’ve got some good news for you!

Recent research has shown that just 2 minutes of movement, every half hour while you’re sitting, is the best way to boost your metabolism to reduce your risk of chronic disease from sitting.

Yay! So if you commit to moving your body for just 2 minutes regularly throughout your working day, you can drastically improve your health.

Is that a good enough reason to get moving?

It doesn’t have to be limited to walking. Every bit of body movement counts as ‘steps’ towards better health.

Plus, you don’t have to set aside a half an hour block for exercise every day (though that’s still fantastic, if you can make the time)…

You can just schedule in a quick couple of minutes here and there (ideally every half hour) to get your body moving and your step count up!

So, here’s some practical ways to get more ‘steps’ in your day this ‘Step-tember’

  • Engage a colleague or your team to join in the challenge to increase your steps. It’s amazing how a bit of ‘healthy competition’ will motivate you!
  • Stand up from your desk every half hour and do some calf raises, up and down onto your toes. Aim to do more repetitions each time. Stretch your calves out in-between.
  • Every time you go to sit down, do some extra ‘chair squats’ first. Position yourself so the backs of your knees are just in front of your chair with feet hip width apart. Bend your hips and knees while aiming your buttocks towards the back of the chair but don’t quite sit down. Go as far as you can comfortably go, then come up again. Repeat 5-10 times or to comfort.
  • Stand up and ‘walk while you talk’ on the phone. If you need to be at your desk, do some mini calf raises, squats or lunges while you’re talking and scribbling.
  • Arrange walking meetings or meeting around standing stations, so you can move rather than sit still.
  • Make use of standing stations or sit- stand desks. Aim to stand for about 15 minutes (or as long as is comfortable for you) every hour or so. You’ll be surprised just how much more your step count increases when you’re standing, even if you’re keyboarding.
  • Getting up to use the copier, printer, go to the bathroom or grab a drink goes without saying… but what if you make an attempt NOT to send in-house emails? Instead go for a walk and visit the staff member to directly interact!
  • Be strict with yourself about taking a break from your desk for lunch- even if it’s a quick one! Getting up, and outside if you can, is not only a great way to get more walking into your day, but reaps a multitude of benefits for your productivity and mental health.
  • Most of us know we should take the stairs rather than the lift where possible. Why not challenge yourself this ‘Steptember’ to really make an effort and develop start the healthy habit of ‘stair climbing’

Enjoy challenging yourself to increasing your step count this September and, most importantly, reaping the rewards of better health!

If you’d like my 5 Steps to beat Pain & Strain at your desk (plus improve your posture & Burn fat) in 2 mins, enter your details and I’ll send it straight to you!

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?

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