September Newsletter

Celebrating Women’s Health Week

Women’s Health Week is all about you and putting your health first. This September, Women’s Health Week (6th-10th) is a great reminder to take time out to check in on your health and to keep making postitive changes that can last a lifetime.

At Graceville Physiotherapy our team is committed to helping every woman leads an active, healthy and pain-free life, no matter her age or stage in life. The following are some handy tips that may help!

Keep active! …. It’s never too late to become more physically active. Beginning or resuming exercise at any age will benefit your health. Regular physical activity can help to ease back, muscle and joint pain, promotes better sleep, increases energy levels and lowers the risk of developing a number of significant conditions and diseases. The Australian National Physical Activity Guidelines for adults recommends a minimum of 30 minutes of moderate activity on most days of the week to benefit your health.

Tips to add more movement into your day

  • Be active every day in as many ways as you can.
  • Start by doing small amounts of activity, then increase your time and pace gradually as you become fitter.
  • Enjoy the activity you do – this will help you to keep doing it for longer
  • Aim for at least 30 minutes of moderate intensity physical activity on most (preferrably all) days.
  • If possible include regular vigorous activity for extra health and fitness

We understand that these are unprecedented times and thank you for your support. If you have any questions or concerns please do not hesitate to call the clinic on 3278 1186 or email us at admin@painslayerphyio.com and we will endeavour to respond to you as soon as possible.

To celebrate Women’s Health Week enter our draw to WIN a gift box valued at over $250 

Our gift hamper includes …

6 week Yoga class package – Increase flexibility and release tension with our Friday 9am yoga class. Anna specialises in a gentle form of yoga, to reduce stress and muscle aches and pains.

A Wheat bag – great for muscle and joint soreness, stimulating local blood flow and aids relaxation. Relieves tension and great heat therapys for sports injuries and strains.

Wrap-on Ice  – A great way to wrap, compress and treat  your injuries with cold therapy.

Fisiocrem – A herbal massage gel containing menthol and naturally derived active ingredience for the tempory relief of muscular aches and pains.

Spikey Massage Ball and Pocket Physio – great self massage tools to have on hand.

Wine and Chocolates! 

Physio tips to help while your at home

1. Sitting down and binge watching Netflix will help time pass by but it won’t be doing your body any favours!

2. Remember to stand up every 30 minutes and move around. Change of positions will help ensure your muscles keep mobile preventing you from any pain in places such as your lower back and neck.

3. If you are working from home make sure your laptop, desk, chair etc are set up well so as to avoid back and neck pain. We have a great range of videos on Facebook that cover this topic.

4. If you are doing your own exercise program at home but are experiencing a few niggles as a result, be mindful of your technique. This is another reason to check out our library of exercises on Facebook.

 

Preventing Neck Pain While Studying

It is very common for students to develop neck pain, headaches, shoulder tension and pain in the mid back after long periods of study. This is especially so toward the end of the year as we approach ‘exam season’. Pain and tension in these areas can affect performance as well as contribute to overall stress.

What causes these problems?

While the cause of these problems can be numerous, the main factors involve …

  • Poor posture whilst studying
  • Excessive use of computers and other electronic devices
  • Increased frequency and volume of study with a lack of adequate breaks
  • Stress
  • Lack of exercise
  • Poor muscle control around the spine and shoulders

What can be done?

If you or someone you know suffers with 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

What you can do …

Some of the ways you can help yourself include …

  • Make sure your computer is set at your eye height to minimize looking down or hunching your shoulders.
  • In an ideal world, you’ll be sitting up tall, have your chin tucked in, and have your shoulder blades down and back.
  • Take regular breaks
  • Do shoulder rolls and simple neck stretches every 30 minutes so your muscles don’t get the chance to seize up.

barefoot image - September Newsletter

Quick Physio Tip

With the arrival of spring and the warmer weather many people kick of their shoes and spend more time in barefeet or thongs. If you haven’t been shoe free for awhile it’s a good idea to gradually transition to barefoot walking. Here are a few quick tips …

  • Limit the time you spend barefoot … then each day gradually increase your walking time shoe free.
  • If you are at the beach and want to do some long walks on the sand consider wearing your joggers for the first half of the walk, and go barefoot on the way home.
  • If you need to purchase in a new pair of thongs/flip flops … make sure they are supportive . There are some great options now that have good arch support.
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