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S-T-R-E-T-C-H Of The Month

The Chin Nod Stretch


1. Lie down with a soft pillow under your neck, and with your knees bent up.

2. Gently and slowly nod your head forward as if to say ‘yes’.

3. Feel the muscles at the front of your neck.

4. Stop the nodding action just before you feel the front muscles hardening.

5. Hold the nod position for five seconds and then relax.

6. Gently move your head back to the normal start position

7. Repeat up to 10 times.

Posted By David Proctor

 

TOWARDS WELLNESS 

Add Spinach to Your Diet

Aside from being rich in vitamin C, which is the number one vitamin that boosts immune function, Spinach is also packed with antioxidants and beta carotene that are significant in the infection-fighting capability of our immune system. You may add spinach to your smoothie ingredients or just lightly cook it when use in other dishes to retain its nutrients.


Posted By David Proctor

Whiplash Injuries

18/07/17 10:36 AM

Whiplash is a non-medical term describing a range of head and neck injuries resulting from an acceleration-deceleration mechanism of energy transfer to the neck.

These forces may result in painful injuries to the muscles, ligaments and joints of the neck and other spinal areas. However, sometimes they result in no injury or pain at all.

Whiplash differs in severity from patient to patient, and as such, symptoms vary between cases. Directly after impact, patients may not be aware of any neck swelling or bruising. Symptoms typically arise between 12 and 24 hours after the accident. However, pain and stiffness from whiplash is typically worse on the day following the accident and may continue to worsen with each day.

While car collisions are the most common cause of whiplash, there are a number of other activities and accidents with a strong enough impact to cause whiplash:

• Contact sports (rugby, boxing, karate, football)

• A horse-back riding or cycling accident

• Any fall which causes the head to jolt backwards suddenly

• Direct impact of large or heavy object on head

An Osteopath will perform a head and neck examination and discuss your symptoms with you to determine the best course of whiplash treatment. What can make whiplash injuries difficult to treat is that, while they usually present as neck pain, which usually responds well to osteopathic treatment, a lot of structures can be involved. The weight of the head moving around can put forces through your entire spine down to your pelvis, and through the front of your body down to your abdomen. A range of physical, and even psychological symptoms can result.

Treatment methods for whiplash may include:

• Gentle Tissue Massage the Osteopath uses direct pressure and friction to try to release the tension in your soft tissues (ligaments, tendons, muscles).

• Hot Therapy By using heat, the physio seeks to get more blood to the target area because an increased blood flow brings more oxygen and nutrients to that area. Blood is also needed to remove waste byproducts created by muscle spasms, and it also helps healing.

• Joint mobilisation to loosen stiff joints.

• Exercise to encourage flexibility, strength and good posture.

o ROM exercises, low load isometric, postural endurance and strengthening exercises

o Fine neck muscle and proprioception retraining programs.

• Myofascial release for pain relief.

• Education on the injury.

o The importance of continuing your normal daily regime

o Advice for ergonomic and lifestyle changes. If needed, you will learn how to correct your posture and incorporate ergonomic principles into your daily activities. Even after you recover from whiplash, this posture work should help you because you’ll be able to prevent other forms of neck pain that develop from daily living.


Posted By David Proctor

TOWARDS WELLNESS

Laughter is Indeed The Best Medicine 

It can relieve stress, boost your immune function, ease pain, burn calories, and improve your mood. To bring more laughter in your life, indulge in funny activities such as watching funny movies, being with funny people, and spend time with kids!

Posted By David Proctor

 

S-T-R-E-T-C-H Of The Month

Hip Flexor Stretch

1. Kneel with affected knee on the ground, same side arm goes back causing pelvis (hips) to shift forward, and back to extend.

2. Hold for 20- 30 seconds.

3. Repeat 3 times.

Posted By David Proctor

Core Stability

18/07/17 10:01 AM

There are many myths and misconceptions about core stability which has become a popular concept in both the rehabilitation and fitness industries in recent years. Everywhere you look, social media, TV, online, emails and even women’s magazines now implore you to ‘train your core’.

Physiotherapists are seeing an increasing number of people who have fallen victim to an often misguided approach and undertaken exercise regimes that have led to back pain and/or related hip and leg problems which can be linked to improperly ‘training their core’.

Also, very few people have good true core control and dynamic stability of the spine, which may lead to many of the spinal injuries.

Overworking the abdominal muscles can create too much tightness around the centre of the body which can adversely affect important aspects of our body, for example, altered spinal posture and difficulty effectively controlling movements of the trunk, can lead to:

• Increasing incidence of low back pain and allied disorders

• Unhelpful and unsupportive breathing patterns

• Neck and shoulder tension and pain

• Stress urinary incontinence

• Sacroiliac joint pain and dysfunction

• Hip pain

• Gluteal pain

• Chronic hamstring strains

• Pregnancy pain

• Post-partum pelvic and low back pain

• Lower abdominal bulging

• Sports injuries

• Lower limb injuries

• Piriformis pain syndrome

The core muscles do not only consist of the abdominal musculature, but also consists of the trunk muscles, pelvic muscles and quite importantly the muscles of the hips and shoulders.

There is no single muscle or single exercise for low back problems and motor control/core stability as a treatment. Physiotherapists are aware of key concepts in motor control and exercise and follow an evidence-based approach to exercise prescription.

Improved control of the ‘core’ enables the pelvis and base of the spine to better support posture and movements of the whole spinal column.

Core control is also fundamental in being able to develop functional strength as well as the ability to stretch more effectively and safely without reinforcing unhealthy stresses on the spine.

A strong core can lead to the improvement of everyday life, injury prevention, chronic back pain reduction, and enhanced sports performance.

If you are suffering from any upper and lower limb injury as well as pain in the spine, your functional core stability needs to be assessed and an appropriate rehabilitation program will be set.


Posted By David Proctor



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Posted By David Proctor

S-T-R-E-T-C-H Of The Month

Latissimus Dorsi Stretch


1. Stand approximately 3 feet from a wall

2. Place both hands on the wall one on top of the other as high as you can reach.

3. Step back with one foot.

4. Bend at the hips, keeping your chest up and chin tucked in.

5. Take a deep breath, exhale slowly and let your back sag toward the floor while maintaining your hands high above your head on the wall.

6. Hold this for 30 seconds.

Posted By David Proctor

Golf and Osteopathy

18/07/17 9:52 AM

Golf is a sport with many health and wellbeing benefits. A reported 60 million people of all ages play golf across the world, sometimes into their 80s and 90s. The health benefits have been widely reported in recent years with an 18 hole round amounting to 6-8 km of walking, requiring over 8,000-12,000 steps and a calorie burn of 1,500.

However, golf can be very demanding; requiring strength, endurance, explosive power, flexibility and athletic ability to perform a movement that produces some of the fastest club head and ball speeds of any sport.

The effect of these repeated large forces on the body can lead to many different types of injuries, which are often specific to certain areas and sides of the body in golfers, depending on their lead side.

Much research has been done on the types and likelihood of injuries experienced by golfers with the main areas of the body prone to injury being;

• The lower back,

• The neck, shoulder, elbow, wrist

• The Hips

Lower back injuries account for roughly 30% of all golfing injuries, with poor technique and lack of flexibility in the mid spine and hips possible causes.

Often it presents as an aching and discomfort on moving into certain positions and doing certain activities. However, the soreness and stiffness that people often present with is called ‘non specific’ as it is not usually clear which structure is causing the problem/pain.

Golf requires much more athletic ability than many imagine and the consequences of this mean many people suffer injuries through poor general conditioning, lack of warm up, poor technique and practice and playing habits.

The neck, shoulder, arms and the hips - Usually they are the last point of reference in a golf swing, because often these parts are forced to compensate for what the rest of the body is not doing properly.

Treatment may include:

• Soft tissue release/massage

• Specific joint mobilisation and manipulation.

• Dry needling

• Exercise to work on strengthening:

◦ Upper limbs

◦ Core Muscle stability

◦ Thoracic and Lumbar spine

◦ Hip Joints

◦ Lower back

◦ Gluteal and pelvic floor

• Rehabilitation exercises that are individualised to the golfer’s body type, swing mechanics and likes and dislikes.

With regular conditioning, improvement in technique, warm ups and structured practice the improvements in a golfer’s performance and reduction in injuries can be significant. Your Osteopath can help you with this as well as provide you with effective treatment should you suffer with any injuries.

Golf Injury Prevention

Swing correction and warming up before golf has been shown to decrease injuries. There are specific ranges of motion that a golfer should be able to attain. Your Osteopath can provide you with a golfer physical screen that assesses your body’s range of motion, strength etc and provide you with exercises to correct any deficits. They will help optimise your body to best suit your golf swing and body’s limitations.

Posted By David Proctor

Exercise releases feel-good endorphins and it’s a hard feeling to beat. Twenty minutes of exercise a day or three to four hours per week is what you should be aiming for at the very least. If you’re in an exercise slump, consider ways to change your routine around.

Find a fit buddy to motivate you to make those early morning classes, or go for a run or a brisk walk at lunchtime. You’ll get some time out of the office and work up a sweat. Winning!

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Posted By David Proctor

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