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Tag: physiotherapy

Physio FusionNewsphysiotherapy
Arthritis
By Physio Team Exercises, Injury, Physio, Therapy , , , ,

ARE YOU IMPACTED BY ARTHRITIS ON A DAILY BASIS?

What is Osteoarthritis?  

Osteoarthritis is a condition that causes pain, discomfort and stiffness at our joints. It is the most common form of arthritis worldwide.

The intensity of the pain is different for each individual person. Osteoarthritis can occur at any joint, however it most commonly impacts the hips, knees and hands.

 

Signs/Symptoms

The symptoms of osteoarthritis usually start gradually and increase over time. You may experience pain, tenderness and clicking/crackling sounds with movement.

Swelling: Commonly occurs around the affected joints and soft tissues.

Pain: Joint pain usually increases during/after activity or movement. It can also increase due to inactivity.

Stiffness: Can be present first thing in the morning or after activity.

Reduced range of motion: You may be unable to move the joint freely through the normal range.

Causes:

In normal day to day life we are constantly loading our joints causing low level damage. The majority of the time our bodies heal naturally and you never experience any symptoms.

Osteoarthritis occurs when the cartilage that cushions our joints breaks down over time. This can lead to bony growth within our joints and inflammation. Eventually, our connective tissues that support our joints deteriorate.

Risk factors for developing Osteoarthritis:

  • Previous joint injury- Sporting or old injuries
  • Age– Increased risk as you get older.
  • Sex – More common in females
  • Family history- There is some evidence of family/genetic links.
  • Obesity- Being overweight increases the stresses and strains on our joints.

Diagnosis

Clinical examination of the joint: assessing for signs of swelling, tenderness and/or loss of motion. Gathering information on the injury history and symptoms.

X-ray: Cartilage loss does not appear on X-ray imaging. However a narrowing of space between the bones can be seen. Bony spurs around the joint can also be identified.

MRI: Magnetic resonance imaging: Provides detailed images of soft tissue and bony structures. For the majority of cases it is not used to diagnose osteoarthritis but can help in more complex cases.

Treatment options: Conservative management

Osteoarthritis requires long-term management. Although there is no cure for osteoarthritis, treatments can reduce pain and get you moving better.

Mild symptoms/early stages:

  • low impact exercises – walking, swimming, cycling, strength training
  • reducing overall body weight (if overweight)
  • wearing supportive footwear
  • using aids/walking devices to reduce overall joint loading

Medication:

If your symptoms are more severe and you are finding the pain difficult to manage, speak to your GP or pharmacist about painkillers or anti-inflammatory drugs.

Physiotherapy:

  • Detailed assessment of your individual needs
  • Structured and progressive rehabilitation plan
  • Advice on self management

Non-conservative management:

If symptoms are more severe and you are not getting relief from the above options, you may benefit from procedures such as:

Steroid injection

An injection may be indicated to relieve persistent pain, following a trial of conservative management.

Surgery

Joint replacement surgery is an option in more severe cases, again following a trial of conservative management. Note: there is rehabilitation required before and after surgery. It is not a quick fix option.

How we can help

  • Provide a detailed assessment and advice on your current symptoms and best treatment options available.
  • Prescribe you a structured plan
  • Onward referral to a specialist or further imaging if indicated
By Physio Team Exercises, Injury, online consultations, Physio, Sporting, Sprain, Therapy, Work Injury , , , , , ,

5 COMMON MISCONCEPTIONS ABOUT PHYSIOTHERAPISTS – PART 2

Myth 1: When you see a physiotherapist you just lie on the bed and get given an ice or heat pack.

At Physio Fusion we use an active approach to treatments. Physiotherapy will include manual hands-on therapy to facilitate tissue healing and tissue load tolerance alongside an exercise program individualized to your needs.

Myth 2: If I have elbow pain then the injury must be in my elbow.

The area of pain is not always the area that is the issue! It may be a result of a previous injury that was never fully rehabilitated. This is where we can help you out. Our assessment will consist of gathering information on your presenting complaint, any previous injuries or traumas (physical and emotional) and a medical history followed by an objective evaluation of your body. This allows us to get to the root cause of the pain and manage your symptoms most effectively.

Myth 3: I can’t do any of my normal activities while I attend physiotherapy.

Not true! Our Physiotherapists want to keep you as functional as possible whilst allowing your injury to heal. During the initial assessment your physiotherapist will determine what activities you can do and advise you on those that must be avoided. You will then be given clear and timely objectives to ensure you reach your goals to get you back doing what you love!

Myth 4: A scan will show me exactly what is wrong.

Sometimes it will, but sometimes it won’t. It’s no secret that our bodies change as we age, so even people without pain are likely to have an imperfect scan. Medical imaging can sometimes play an important role in the assessment and management of your musculoskeletal issue. When necessary, your physiotherapist will know what type of imaging to refer you for.

Myth 5: Is cracking my back/neck/knuckles bad for me?

There is no strong evidence to suggest that ‘cracking’ your joints causes degeneration, laxity or instability. The ‘cracking’ occurs when we move a joint to its end range. The audible sound happens because of ‘cavitation’ in the joint; this involves gas bubbles popping within the fluid surrounding the joint as pressures change.

But is it good to crack?

Self manipulation can be a helpful way to reduce the feeling of stiffness or tightness. If you are finding that you need to ‘crack your joints’ often it is good to know that there are many other more beneficial ways to provide greater long term relief.

Top tips:

  1. Ask your physiotherapist to provide you with some specific exercises to help you overcome the feeling of stiffness or tightness.
  2. Move regularly and avoid movements or positions that exacerbate your symptoms until you have been seen by your physiotherapist.

By Physio Team Exercises, Injury, Physio, Sporting, Therapy, Uncategorized, Work Injury , , , , ,

5 COMMON MISCONCEPTIONS ABOUT PHYSIOTHERAPISTS- PART 1

Myth 1: ‘’Physiotherapy is just massage’’

This is a common phrase people use to describe a physiotherapists role. It is true that as a profession we like to work ‘hands on’. This is because our profession is directly affiliated with the anatomy of our clients and by using touch we can more accurately assess, locate and treat any dysfunctional motions within your body. Our physiotherapists like to use massage as it is a great way reduce pain and improve bodily function but their skill set is much more extensive than this.

Did you know?

There are well over 20 different treatment approaches commonly used by physiotherapists.  These may include, but are not limited to:

  • Exercise prescription.
  • Joint mobilization.
  • Joint manipulation.
  • Instrument mobilization.
  • Muscle energy techniques (improves muscle and joint function).
  • Neurodynamics (mobilization of the nervous system).
  • Taping.
  • Dry needling.
  • Acupuncture.

Myth 2: Always sit up straight! Slouching is bad.

In fact, forcing yourself to adhere to the traditional ‘good posture’ (back straight and shoulders back) may be putting unnecessary tension on your body. That isn’t to say being upright is bad either, but in life we must always find a balance. To reduce stress on your body whilst seated, ensure your back is supported and your feet firmly on the ground. To prevent and reduce the likelihood of back pain we must look to vary our posture frequently throughout the day and ensure we take short breaks to stretch, stand and walk.


Myth 3: Physiotherapy sessions are painful

Physiotherapists aim to help you reduce pain and get you back to doing what you love! Whether your injury is acute or chronic our physios always ensure they work within your pain threshold to help you regain lost movement and function.

Myth 4: I need a referral to see a Physiotherapist’

We have got you covered!

Remember, physios are registered health care professionals. Physio Fusion is a registered ACC provider. This means that if you have had a recent injury (within one year), you can see us directly and we can help you lodge an injury claim directly with ACC. You do not need a referral for your doctor.


Myth 5: Lower back pain …. surgery is my only option

Around 70-90% of the total world population will experience lower back pain during the course of a life time. Symptoms can range from mild to severe and can either last for short or long periods or remain constant. Back pain can be very debilitating and when the pain does not resolve as soon as anticipated many fear that surgery may be the only option. In few cases surgery may be necessary, but for the majority there’s often nothing to fear, and with time and a gradual loading or exercise program, you can make a full recovery.

Did you know ?

Back pain is not always a sign of injury or damage. Each individuals back pain story will be different, and for many non-physical factors play a huge part in their story. These factors can be:

Psychological –

  • Stress.
  • Fear of movement.
  • Depression.

Health related –

  • Sleep deprivation.
  • Physical inactivity.
  • Smoking (nicotine decreases blood flow to your back).
  • Overweight.

Physio Fusions top recommendations for keeping back pain away:

  • Keep active – regular exercise nourishes joints, strengthens muscles, increases blood flow and improves your mood.
  • Sleep well.
  • Maintain a healthy weight by ensuring you maintain proper nutrition and diet.
  • Sit in a chair with good lower back support.
  • Quit smoking.
  • Ensure that when you lift or pick up objects you do so in a safe manner. This is something one of our physiotherapists can guide you with.

See a doctor urgently if you have the following symptoms:

  • Numbness in the groin or buttocks.
  • Loss of bladder or bowel control.
  • Redness or swelling on your back.
  • Difficulty walking.
  • Constant pain, especially at night.
  • Pain that is getting much worse, or spreading up your spine.
  • Numbness or pins and needles in both legs.
  • Feeling unwell with your back pain, such as a fever or significant sweating that wakes you from sleep.
By Physio Team Exercises, Physio, Studies , , , , , ,

EXERCISE AND MOOD

Exercise not only changes your body. It changes your mind, your attitude and your mood

We all have days where we plan to do our workouts and we know we should however when it’s time to put your shoes on and go… You simply just don’t want to go.

How many times have you said this to yourself?

  • I don’t feel like exercising
  • I’m too tired to exercise
  • I’ve lost my motivation to exercise
  • I’m not in the mood to exercise

What if we told you that exercise is not just about burning calories, regular exercise plays a vital role in cognitive function and mental acuity which helps support a positive outlook on life.

What we know about Exercise and Mood

Research has long supported the benefits of exercise, from weight control to reducing the risks of cardiovascular disease, type 2 diabetes, and even cancer. Regular exercise strengthens our muscles, bones, increases your flexibility and helps you stay fit and active for longer.

What can exercise do for my mood? Exercise can have an enormous impact on your mood. In fact, it is thought that exercise can be just as effective as anti-depressants in treating mild-to-moderate depression.

What we do know is:

  • Exercise can help treat people with depression who have partially responded to anti-depressants
  • both aerobic exercise (such as walking, cycling or running) and strength training (such as weight lifting) can help treat depression
  • Improved mood
  • Improved self-esteem
  • Reduced stress as well as an improved ability to cope with stress
  • Improved confidence in your physical abilities
  • Builds your coping and resilience
  • Can help distract from negative thoughts
  • Gives you a sense of accomplishment

Exercise and Depression

As mentioned previously, studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication a recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing.

Exercise and Anxiety

Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. A systematic review by Aylett, E., Small, N. & Bower, 2018 assessed the use of exercise versus waiting list control groups in the treatment of anxiety and also the benefit of high intensity exercise vs low intensity exercise. The intervention was any aerobic exercise programme carried out for at least two weeks, and the comparison groups were either a waiting list control group or low intensity exercise (stretching/walking). This study concluded that higher intensity exercise have an advantage over lower intensity exercise in bringing about an improvement in anxiety scores. The study also confirmed that exercise represents an effective treatment and should be more available for referral from General Practice.

Exercise and Stress

Studies have found that stress contributes to 50% of all illnesses and that two-thirds of GP visits were for stress-related illnesses. Wang, C., Chan, C.H., Ho, R.T. et al. 2014 conducted a systematic review that assessed examining the effect of exercise on stress reduction or anxiety relief among healthy adult and found that exercise does in fact relieve anxiety and reduce stress. There is a great number of studies that have typically focused on aerobic exercises. There have been consistent findings that people report feeling calmer after a 20- to 30-minutes of aerobic exercise, and the calming effect can last for several hours after exercise.

Exercise and Enhancing Brain Function

Exercise also plays a vital role in improving brain function as it leads to increased blood flow and oxygen to the brain. Exercise can help generate new nerve cells and improve cognition, memory and learning. Regular exercises can even help to prevent Parkinson’s Disease, Stroke and Alzheimer’s Disease (Cotman & Engesser-Cesar, 2002). Brain-derived neurotrophic factor (BDNF) is important in brain function, neuronal transmission, and plasticity (Ferris, Williams & Shen, 2007). This process is known as neurogenesis or neuroplasticity. A study conducted by Ferris et al. (2007), studied BDNF to help confirm the relationship between exercise and brain function. Fifteen participants rode a bicycle for 30 minutes, one ride at moderate intensity. After exercise, BDNF values were increased and intensity dependent which supports the positive effect that exercise can have on brain function.

Are you maximizing your exercise routine? Are you unsure if the exercise you’re doing is right? Are you struggling with motivation to get moving again?

If you’re reading this and think any or all mentioned above sounds familiar, then we can definitely help you. Based on specializing in exercise progressions and exercising ourselves, we can help assess, adjust and progress your routine. Everyone’s needs are different so during our consultation with you, we ensure that we draw on the combination that will best serve you. We strive to ensure our clients are performing exercises correctly and efficiently, in order to maximize results.

So, what are you waiting for? Enquire with us to discuss how we can help you get started and achieve your goals!

If you are in a bad mood go for a walk. If you are still in a bad mood go for another walk.

References

Aylett, E., Small, N. & Bower, P. Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Serv Res 18, 559 (2018). https://doi.org/10.1186/s12913-018-3313-5

Wang, C., Chan, C.H., Ho, R.T. et al. Managing stress and anxiety through qigong exercise in healthy adults: a systematic review and meta-analysis of randomized controlled trials. BMC Complement Altern Med 14, 8 (2014). https://doi.org/10.1186/1472-6882-14-8

Cotman, C.W. & Engesser-Cesar, C. (2002). Exercise enhances and protects brain function. Exercise and Sport Sciences Reviews, 30 (2), 75-79.

Ferris, L.T., Williams, J.S., & Shen, C.L. (2007). The effect of acute exercise on serum brain-derived neurotrophic factor levels and cognitive function. Medicine and Science in Sports and Exercise, 39 (4), 728-734.

Hearing, C. M., Chang, W. C., Szuhany, K. L., Deckersbach, T., Nierenberg, A. A., & Sylvia, L. G. (2016). Physical Exercise for Treatment of Mood Disorders: A Critical Review. Current behavioral neuroscience reports, 3(4), 350–359. https://doi.org/10.1007/s40473-016-0089-y

Robertson, R., Robertson, A., Jepson, R., & Maxwell, M. (2012). Walking for depression or depressive symptoms: A systematic review and meta‐analysis. Mental Health and Physical Activity, 5( 1), 66– 75. https://doi.org/10.1016/j.mhpa.2012.03.002

By Physio Team Exercises, Injury, online consultations, Physio, Sporting, Therapy, Work Injury , , , , , , ,

INVEST IN YOUR HEALTH NOW OR PAY FOR YOUR HEALTH LATER!

It is scientifically proven that physical exercise is one of the greatest rehabilitation methods. Numerous studies consistently prove the indisputable benefits of exercise therapy.

Did you know? 

People who are physically active for approximately seven hours a week are 40% less likely of dying early than people who are only active for less than 30 minutes a week.

So what are the health benefits of exercise?

  • Helps you control your weight.
  • Can help you develop positive and healthy social relationships  (making friends, engaging with other children, self-expression).
  • Improves coordination and balance.
  • Improves posture.
  • Strengthens your bones and muscles, slowing down degenerative processes such as osteoarthritis.
  • Reduces your risk of falls.
  • Reduces your risk of some cancers, including breast, lung and colon.
  • Improves your mental health and mood.
  • Improves your sleep.

Any many many more!!

So what is stopping you?

Time – Time waits for no one. But there is plenty of it in the week to make a difference. Don’t fear moving slowly forward, fear standing still.

Knowledge – Starting is always the hardest part! Here at Physio Fusion we are always willing to help guide and advise you on all aspects of your physical health. We are very fortunate to have good connections with other healthcare providers who can also help to assist you!

Confidence – You have our vote! At physio fusion we embrace the lifestyle we promote. We are here to facilitate your needs and to guide and advise you on all aspects of your health.

Cost – Your health is your wealth. At Physio Fusion we provide the highest quality treatment and advice at very affordable prices.We have special rates for clients with a Gold Card (no co-payment) or Community Services Card ($10.00).

Distance – For those of you unable to travel to our clinics, or who are isolating currently due to COVID-19 we have you covered! We offer telehealth (online video) consultations, supported with a rehab exercise programme tailored to your needs via the online database Physitrack.

Secure your appointment today by booking online or phone us on:

09 626 6186 (New Windsor)

By Physio Team Exercises, Injury, Physio, Sporting, Sprain, Therapy, Work Injury , , , ,

Rotator Cuff Injury

Rotator cuff injuries are the most common source of shoulder problems. They can range from minor sprains causing impingement type symptoms, to massive tears resulting in severe loss of function and pain. They commonly occur as a result of acute injuries (sports, falls), chronic overuse (repetitive loading) or due to gradual aging.

 

Anatomy of shoulder

The shoulder joint (glenohumeral joint) is the most mobile joint in the human body. It comprises of the humeral head (top portion of upper arm bone) which fits in the glenoid cavity of the scapula (shoulder blade) to create a ball and socket configuration. This anatomical configuration results in limited bony contact between the humeral head and the glenoid fossa, which reduces the stability of the joint.

Several passive and active structures stabilize and maintain proper biomechanics of the shoulder joint.

  • Passive stabilizers include the ligaments, joint capsule, cartilage and the bony concavity of glenoid fossa. Thick cartilage known as labrum lines the glenoid fossa to further deepen the groove by about 50% which is advantageous in stabilizing the shoulder joint during the articulation.
  • Dynamic stabilizers of the glenohumeral joint is gained from the coordination of rotator cuff muscles that compress the passive structures providing stability and mobility as whole.

The four rotator cuff muscles include:

  • supraspinatus
  • infraspinatus
  • subscapularis
  • teres minor
 

Injury to any or all these four muscles, including the tendons that attach the muscles to bone can result movement dysfunction and severe pain.

Other important joints of the shoulder complex include:

  • sternoclavicular joint
  • arcomioclavicular joint
  • scapulothoracic joints
 

Types of rotator cuff pathology

Acute rotator cuff tear

Acute tears result from sudden forceful lifting of the arm against resistance or in an attempt to cushion a fall (for example, heavy lifting or a fall on the shoulder).

Chronic rotator cuff injury

Chronic rotator cuff tears are the result of gradual wear and tear that occurs slowly overtime with pain persisting more than three months. 

There are several factors that contribute to this which include: repetitive strains, bone spurs, poor healing rate due to age.

Tendinitis and Tendinosis

More often than not the term tendinitis and tendinosis are interchangeably used to describe a similar tendon pathology. However, the factor that differentiates the two is the time of injury (acute or chronic).

Tendinitis results from acute injury to the tendon which sets off an inflammatory process characterized by pain, swelling, and redness. On the other hand, tendinosis is a chronic pathology that does not involve an inflammatory process. It is characterized by degeneration of collagen fibers in response to persistent micro-trauma, vascular compromise and aging.

Signs and symptoms

Symptoms of a rotator cuff injury are due to the inflammation that accompanies the strain. Swelling that forms within the small space of the joint prevents the normal mechanics of the shoulder, resulting in the clinical picture of pain and decreased range of motion.

  • Acute rotator cuff tears

    Tearing sensation
    Immediate severe localised pain
    Reduced strength
    Symptomatic clicking
    Reduced and worsening pain with movements
    Affects daily activities (personal care, lifting, reaching etc)

  • Chronic rotator cuff tears

    Generalized deep dull ache, sharp onset of pain with movements
    Global shoulder weakness
    Reduced movements and daily activities (especially moving to the side, reaching behind back)

When to seek medical treatment

See your doctor or a physiotherapist if you experience any of the following symptoms in the shoulder:

  • Pain, especially pain that does not improve with rest
  • Swelling, redness or tenderness around the joint
  • Shoulder weakness
  • Reduced shoulder movement

Seek immediate medical attention if you experience the following symptoms:

  • Sudden, severe pain
  • Visible joint deformity
  • Inability to move or use your shoulder joint
  • Sudden swelling, discoloration
 

Diagnosis

To diagnoses an injured rotator cuff, your physiotherapist will begin with a thorough subjective and physical examination of your shoulder.

Subjective assessment

Your physiotherapist will begin with a thorough subjective assessment inquiring about your signs and symptoms of an acute injury as well as any symptoms that may suggest a more long-term problem.

Physical assessment

The physical examination often involves observation to look for muscle wasting, deformities, and/or changes in appearance of the injured shoulder to the unaffected side. Your physiotherapist will also palpate different areas of the shoulder complex to find the area of pain or tenderness. Further examination will involve assessment of movement and strength to establish injury to muscles or tendons.

Radiology

In addition, your physiotherapist may refer you for imaging tests to diagnosis the cause of your symptoms:

  • Ultrasound: examines soft-tissue structures (muscles, tendons, bursa)
  • X-rays: examines bone health, calcification
  • MRI: provides detailed imaging of areas injured (referred by doctors, specialists or surgeons)

 

Treatment

Early diagnosis and treatment of a rotator cuff tear may prevent symptoms such as loss of strength and loss of motion from setting in.

Initial treatment of rotator cuff tendinitis involves managing pain and swelling to promote healing. This can be done by:

  • avoiding activities that cause pain
  • applying cold packs to your shoulder three to four times per day
  • taking anti-inflammatory medications like ibuprofen and naproxen

Rehabilitation plays a critical role in both the nonsurgical and surgical treatment of a rotator cuff tear.

When a tear occurs, there is frequently atrophy of the muscles around the arm and loss of motion of the shoulder. An individualized physiotherapy program is necessary to regain strength and improve function in the shoulder.

Physiotherapy

Physiotherapy will initially consist of passive exercises to help restore range of motion and ease pain.

Once the pain is under control, your physiotherapist will prescribe exercises to help regain strength in your arm and shoulder.

Steroid injection

If you have persisting symptoms, your physiotherapist may recommend a steroid injection. This is injected into the tendon to reduce inflammation, which reduces pain.

Surgery

Surgery is recommended if you have persistent pain or weakness in your shoulder that does not improve with nonsurgical treatment. In which case, your physiotherapist will refer you to surgeon for an opinion of surgical intervention.

 

Exercises

Remember to consult your physiotherapist for precautions before starting or when progressing the exercises.

Range of movement exercise

  • Pendulums

 
 
  1. Lean forward with one arm hanging freely. Use your unaffected arm to brace against a chair for support.
  2. With your affected side, gently swing the hanging arm from side to side, forward and back, and in a circular motion for 15-20 seconds each direction.
  3. Slowly return to a standing position.
  4. Repeat 4-5 times a day
 

  • Shoulder pulley (Flexion)

 
  1. Put a chair against the door and sit so you are facing away from the door.
  2. Grasp the door pulley handles with both hands.
  3. Pull down on the pulley with your unaffected arm. This will lift your injured arm up over your head. Pull it as high as you can.
  4. DO NOT FORCE THE MOVEMENT. Your affected arm should be relaxed. The unaffected arm does the work.
  5. Hold for 5 seconds. Relax and repeat 10-15 times, 3 sets. Three times a day.

  • Shoulder pulley (Abduction)

 
  1. Put a chair against the door and sit so you are facing away from the door.
  2. Using door pulleys slowly pull down with your unaffected arm so that your affected arm raises up and to the side without effort.
  3. Your affected arm should be relaxed. The unaffected arm does the work.
  4. Hold for 5 seconds. Relax and repeat 10-15 times, 3 sets. Three times a day

 

  • Wand flexion

 
  1. Stand upright and hold a stick in both hands
  2. Cup the top end of stick with affected hand
  3. Using your unaffected arm hold the stick midway and drive the affected arm forward and up.
  4. Ensure your elbow is straight throughout
  5. Hold for 5 seconds and return to the starting position. Repeat 10 times.

 

  • Wand Abduction

 
  1. Stand upright and hold a stick in both hands
  2. Cup the top end of stick with affected hand
  3. Using your unaffected arm hold the stick midway and drive the affected to the side as high as able.
  4. Ensure your elbow is straight throughout.
  5. Hold for 5 seconds and return to the starting position. Repeat 10 times.

 

Strengthening exercises with band

  • Flexion

 
  1. Stand on one end of the band while holding the other end with your affected side.
  2. Whilst keeping your elbow straight, lift the band up to 90 degrees to shoulder level.
  3. Hold at the top for 1-2 seconds then lower slowly to starting position.
  4. Repeat 10-15 repetitions, rest 20-25 seconds, complete 3 sets.

 

  • Abduction

 
  1. Stand on the band while holding the band with affected hand.
  2. Keep your elbow straight, lift the band up to 90 degrees to shoulder level.
  3. Hold at the top for 1-2 seconds then lower slowly to starting position.
  4. Repeat 10-15 repetitions, rest 20-25 seconds, complete 3 sets.

 

  • External Rotation

 
  1. Attach the resistance band to a secure anchor at belly button height.
  2. Stand with unaffected arm perpendicular to the anchor.
  3. Place a towel between your elbow and your torso to stabilize your elbow
  4. Grab the band using your affected side and then slow pull the band away from your body by squeezing your shoulder blade in towards the middle of your back.
  5. Slowly return to starting position.
  6. Repeat 10-15 repetitions, rest 20-25 seconds, complete 3 sets.

 

  • Internal Rotation

 
  1. Attach the resistance band to a secure anchor at belly button height.
  2. Stand with affected arm perpendicular to the anchor.
  3. Place a towel between your elbow and your torso to stabilize your elbow
  4. Grab the band using your affected side and then slow pull in to your body
  5. Slowly return to starting position.
  6. Repeat 10-15 repetitions, rest 20-25 seconds, complete 3 sets.
By Physio Team Exercises, Injury, Physio, Sprain, Therapy, Uncategorized, Work Injury , , , , , , ,

Do you suffer from headaches, neck pain or back pain after sitting at your desk?

If your answer is YES, then be assured that you are not alone.

The fact is that with today’s technological advances most of us spend anywhere from 6 to 8 hours a day sitting at our desks working on a computer, laptop or mobile devices whether this is part of your work, study or simply spending leisure time.

Sitting for long hours at a time makes it extremely difficult to maintain proper posture. That’s because we are not made to for it, so many of us have the tendency lean forward, slouch our shoulders and hunch our backs. The unfortunate consequence of restoring to this kind of improper posture is the increase in unnecessary stress on multiple areas in your body including the neck, shoulders, back and arms resulting in pain and discomfort.

Adapting to poor posture on a repeated basis can affect your health and overall performance.

What are the effects of poor posture?

  • Poor Joint Alignment
  • Increased muscle tension
  • Increase joint compression
  • Reduced blood flow
  • Reduced lung expansion resulting in poor oxygenation
  • Fatigue
  • Reduce performance

How to fix it?

Fortunately headaches, neck pain or back pain caused by poor posture can be fixed with the following preventative measures:

1. Ergonomics

You may have heard of the term, ergonomics. To put it simply, ergonomics is a scientific discipline that aims to create sustainable workspace or environment to optimise productivity while maintaining health and safety standards.

Creating a sustainable work space environment begins with personalizing the setup of your desk, chair and equipment. Here are a few tips to keep in mind. 

Ergonomic Chair Setup: Sitting 

Adjust your chair
 There is no one-size fits all, so it is important to make your chair ergonomically fit for you.

  • Balanced posture. Sit well back into the chair with an upright and balanced posture.
  • Neutral spine. Slightly tilt the backrest forward to rotate pelvis so spine is in neutral position. You may intermittently recline back ever so slightly to offload your back.  
  • Hips high, feet flat. Adjust height of your chair so your hips are slightly higher than your knees, feet are resting flat on floor and at hip width apart. You may use a foot stool as an alternative if necessary.
  • Sit close. Scoot your chair close to the desk with little space left between the desk and your stomach

Ergonomic Desk Setup: Sitting 

  • Arms reach. Organise your frequently used stationary so that they are arms reach away.
  • Keyboard. Position keyboard directly in front of your body.
  • Elbows off. Keep elbows close to your body resting on the hand rests but off the desk. Only the muscular aspect of your forearm makes contact with the desk.
  • Stable neck. Setup your desk so as to limit excessive head movements.
  • Main monitor. Working with two monitors can be tricky, so use one as the primary monitor. Ensure monitor is centered and positioned at arms length. Height of the monitor should be adjusted so the top one third of the screen aligns with your line of vision

Ergonomic Desk Setup: Standing 

  • Posture.

    Stand tall, balanced and with your shoulder relaxed. Position your feet hip width apart for a strong base of support to anchor the weight of your upper body. Ensure you do not hyper-extend at your knees.
  • Elbow height.

    How to use a standing deskElevate your standing desk to your elbow height.
    Bend your elbows to 90 degrees. Ensure elbows remain off the desk, only the muscular aspect of your forearm makes contact with the desk.

 

 

2. Time for a Micro-breaks

No matter how ergonomically perfect your desk set-up may be it is important to take micro-breaks frequently.

There is mounting research that has found that taking frequent, short micro-breaks can be just as taking long breaks, if not more beneficial.

So do not be afraid to stand, walk or stretch for 1-2 minutes every 30 minutes.

3. Desk stretches

Keep yourself flexible with the following stretches.

Cross body stretch

Stand upright and prepare to start the shoulder stretch exercise.
This exercise stretches the muscles in your upper arm, upper back and shoulder and can be performed either sitting or standing.
Move your arm across your chest at the height of your shoulder.
Use your other hand to gently hold your elbow and pull the arm a little further across.
You should feel the stretch across the back of your arm and shoulder.
Hold this position and return to the start position and repeat to the other side.

Back stretch

Stand with your legs at hip width apart and straight.
Place your hands on your hips.
Lean your body backwards, trying to arch in the lower back as much as you can, lifting your chest up towards the ceiling.
Try to avoid allowing your hips to swing forwards too far.
Hold this position before returning to the start position

Side stretch

Stand with your feet shoulder width apart and place one hand on your hip.
Extend the other hand into the air, leaning over to the side while you increase the stretch by pushing your hips in the opposite direction.
Hold this position before you repeat on the other side. 

Chest opener

Start in a standing position.
Move your arms behind you and interlock your fingers and move your arms slowly upwards.
As you lift your arms upwards you will feel a stretch in your chest and shoulders.
Hold this position, then breathe out and relax.

Side neck stretch

Place one hand behind you in the curve of your lower back, and the other by your side.
Now, bend your neck so that your ear comes closer to the shoulder that is opposite to the arm behind your back.
Hold this position for 30-60 seconds.

Trunk rotations


Stand up straight with your feet shoulder width apart.
Place your hands together and stretch your arms out straight in front of you.
Keeping your hips pointing forwards, rotate your arms from one side and then to the other.
Your feet should remain on the floor throughout the exercise.
Try to feel the rotation coming from your mid to upper body.

Still having pain?

If you are still experiencing pain and discomfort it is recommended to consult a Physiotherapist.

A physiotherapist will assess your cause of pain and provide you with a comprehensive treatment that is correct for you.