October Update
Study tips to avoid neck, shoulder & back pain
during final exams
With exams just around the corner, it is very common for students to develop neck pain, tension headaches, shoulder tension or even back pain after long periods of study.
Our bodies don’t like staying in one position for too long and if we do it can cause our muscles to fatigue which can lead to areas of tension and pain.
This can make it difficult to focus, affect performance and contribute to overall stress during an exam period.
WHAT CAUSES THESE PROBLEMS
- Poor posture
- Lack of exercise
- Excessive use of computers & other electronic devices
- Increased use of devices with a lack of study breaks
- Poor muscle control around the spine and shoulders
WHAT CAN BE DONE
If you or someone you know suffers from study-related pain, physio offers safe, gentle and effective relief. Some of the things we can offer include…
- Postural assessments
- Exercises to strengthen postural muscles so that better posture can occur
- Advice on how to set up your desk to reduce excessive strain on your body
- Massage and stretching of tense muscles
- Relaxation exercises
Some of the ways you can help yourself include…
- Make sure your computer is set at eye level to minimise looking down or hunching your shoulders
- Sit up straight, have your chin tucked in, and have your shoulder blades down and back
- Take regular breaks: a good rule of thumb is to get up and walk around every 30 minutes
- Keep active: not only will it help to reduce muscle pain and stiffness but it will also help to reduce levels of stress and improve your sleep
- Set an alarm on your phone to remind you to take a stretch break
- Complete some gentle stretches for your neck, shoulders and back
With the holiday season fast approaching … maybe it’s time for a tune up?
We all accumulate strain and tension with daily life, work or sporting activities and sometimes feel a bit stiff or sore as a result. Getting an annual ‘tune-up’ from your Physio can not only decrease your pain, but also correct any issues before they lead to degenerative changes.
Try this gentle stretch to reduce neck pain
Shoulder rolls
Rolling the shoulders up, back and down in direction. Compete forward and backward in a circular motion to relieve tension and improve mobility. Complete 10 in each direction.
Quick tip …
Dehydration can lead to stiff muscles. Muscles are active tissues, which means they’re the kind of tissue that require the most water in the body. So be sure to drink enough water!
New class added to our timetable
We try to be as responsive as possible to the needs of our clients. With this in mind we add additional classes to our timetable where needed. Our latest addition is our new clinicial exercise class at 1pm on Thursdays. If you are interested in trying a class let us know!