Clinic News -Happy Easter
We say a final goodbye to Lyn, our loyal and trusted hygiene technician, we wish her a long and restful retirement. And we welcome to the team - Mina Oldershaw, who will be picking up the mop, bucket and iron from Lyn.
The clinic now opens a little later on a Wednesday at 09:00hrs and a reminder that Ruth, Sports Massage Therapist, has now increased her availability on a Wednesday – please ask at reception for dates and times. Please also remember that our new prices are effective from 1st April 2017 (see reception/website for details).
Have a lovely Easter, and take it steady in the garden because the clinic will be closed from 8pm Thursday 13th until 8am Tuesday 18th April.
Chiropractic Awareness Week
Look out for our Chiropractic Awareness Week competition – there will be prizes to be won! Check our Facebook daily between 10th and 16th April to be in with a chance to win!
This month’s newsletter is using the theme of Chiropractic Awareness Week - 'Give your back a break from your tech'. Whilst the advice appears to be for office workers please remember that more and more of us are using technology at home -whether it is computer gaming or reading the 'newspaper' on a tablet or smart phone!
Love your Chiropractor?
If you love your chiropractor would you like to share your experience?
We'd like more testimonals that we can use on our website and we will exchange your honest reviews for an extra loyalty stamp!
Your name does not have to appear online and there are a few T's & C's. Speak to reception for more information or see our website.
April Challenge - Put Down The Tech!
This month we would really like you to take a break from technology and the simplest way to achieve this is to stop using it and do something different! Go for a walk, play a board game with the family or even do some housework(!!!).
However, if you really aren’t able to be without your technology, are you using all the benefits installed?
Most smartphones now have a ‘do not disturb’ or ‘night’ mode –this can simply stop you getting notifications while it’s turned on so it won’t interrupt your sleep. And as a bonus, the alarms will still go off to wake you up!
For the evening times, there are also options on phones, tablets, computers and laptops to turn the screen more yellow/orange because the blue light emitted is harmful for our sleep routines. Some tech can be set up to turn down the blue light automatically, or you can download free apps that do the same! Alternatively you could buy a filter that would sit over the screen while you are using it.
Why not ask your chiropractor for some stretches to do while you are having a screen break?!
The Pain of Tech Neck
Do you spend most of the day hunched over staring at the screen of your smartphone or tablet? Do your shoulders, neck and upper back often feel stiff by the end of a busy day?
You may be suffering from a condition colloquially known as Tech Neck.
“Tech Neck, as it is known refers to the strain in your neck and shoulder muscles that develops as a result from excessively craning your neck down when you are looking at a phone or a portable tablet device.”
Did you know... There are ways you can limit the amount of time we spend hunched over a screen, these include:
For every 15 - 20 minutes you spend on your device you should take a 3 minute break.
Limit yourselves to periods of 15 - 20 minutes where possible
Rather than hunching forward to look at your screen, sit up straight and bring your phone or tablet up to eye level
Making sure you’ve got the right posture can also be crucial.
For most people, the computer screen is located below your natural eye line leaving your head and shoulders to naturally hunch downwards. By raising your computer screen to your eye level you will force yourself to keep your head in a more natural position.
Chiropractors also advise to do some small stretches to relieve the tension in your upper body. Bend your neck to the right so that your ear moves closer to your shoulder. Relax and hold for 20 seconds. Return to centre, and then repeat the move to the left. Do a repetition of five. A further exercise is to do a simple chin tuck. Tilt your head down and tuck your chin into your neck. Hold for five seconds, and then look back up. Do a repetition of ten. These exercises will help release any tension that might be created due to excessive strain from hunching over.
Make sure to listen to your body. If you have any aches and pains in your neck, shoulders and upper back, it usually means something is not working properly. If in doubt, contact your chiropractor!
Is Slouching Affecting Your Mood?
We know that facial muscles affect facial expression, and in turn can influence emotion, but it’s rarely considered that other muscular states can also affect mood. Research suggests that this is the case and that sitting upright can build resilience to stress.
Especially when under pressure and distracted, people are likely to pay less attention to their posture. However, research indicates that good posture at times of stress can help to maintain self-esteem and positive mood, whereas slumped postures have the opposite effect.
It is important to take care of your posture and there are a number of ways to do this, both at home and at work, and especially when using a computer.
When relaxing in a chair, such as when watching television, it is important to ensure that as much of the body as possible has contact with the chair for optimal support.
Avoid sitting for more than 30-40 minutes at a time. Remember to stand up, stretch, change position, walk around and go and get a drink of water!
When stretching, concentrate on opening up your chest, abdominal area and hip flexors. Your chiropractor can advise you on the best movements for this.
Perform exercises to strengthen the muscles that support your posture. Exercises such as resistance band pull-aparts are good, and your chiropractor can advise you on other suitable exercises.
Of course, perhaps the time that slouching most commonly occurs in our society is during the hours that are spent hunched over a desk, working at a computer.
To avoid slouching it is best to ensure that your desk, chair and monitor are set up following proper guidelines. Make sure to take regular breaks. We recommend setting a timer to remind yourself if you’re guilty of forgetting to do this when immersed in work. And if using a laptop, ensure that is placed on a desk or table rather than your lap to avoid looking down, slouching, and leaving your neck unsupported. (If you have the option, plug in a keyboard and mouse to the laptop to allow for optimum posture performance!)
Your chiropractor will be able to conduct a postural analysis and suggest stretches, exercises and lifestyle changes that can improve your seated posture and enhance your mood.
Is Your Posture Stopping You From Working?
Many working people spend their working day in front of a computer screen. Correct posture when you are spending a lot of time in front of a computer is extremely important, especially when you consider that for those with back pain and related conditions absence from work takes up an average of 13 days a year. Follow the do’s and don’ts below to ensure your posture is as correct as possible:
Ensure your chair has adequate back support
Use a desk of an appropriate height
Take regular breaks to rest eyes, neck and shoulders
Stand up and walk around at least once an hour
Loosen neck and shoulders whilst sitting
Relax wrists while typing
Use a low table or desk
Sit for too long at a time
Tense your neck, shoulders or wrists
Cross your legs
Bad posture habits start in childhood when we sit in front of the television, and at school desks, and they continue into adulthood, not only with computers, but when we are driving and slouching in chairs. Sitting and inactivity automatically worsens posture and in later life can cause osteoporosis and arthritis, making pain inevitable.
In order to achieve a correct natural posture you should flatten your back against a chair or wall, roll your shoulders back and down, and tuck in your chin whilst you glide your head backwards. Try to adopt this position every 20 minutes or so and eventually it should occur automatically, to improve your posture and prevent pain and longer term damage.