How to be more active at work ? Try out some light exercises in the office

exercise in office

In previous article, we discussed the importance of being physically active. So how to be more active at work? Here are some suggestions by our physiotherapist:

1. Break down sitting time, take active break from the computer
2. Standing up when you are talking to your colleague or talking in phone
3. Alternate sitting and standing workstation
4. Try out the below light exercises in the office!

 

 

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Are you suffering from text neck syndrome?

We love technology, yet we need to stay alert for this repetitive stress injury

Every morning, as I step onto the morning bus and MRT for my commute to work, I am alarmed at what I see as a Physiotherapist: text neck! This is on top of poor work and home ergonomics as well as our increasingly sedentary lifestyle. This may all sound doom and gloom but fear not, we can help!

Text neck is unfortunately a new term that is used too often nowadays as a diagnosis for too many clients we see. Alarmingly, I see too many young children and teenagers with this in the clinic and outside of the clinic. Laptops and tablets further compound this epidemic. Check out the list below to see if you are also one of the text-neck victims. You can learn more about my exercise picks on how to relieve your “text neck” in the next article.

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Q&A with Women’s Health Physio: Back pain early in pregnancy

Q: I’m pregnant and my back is starting to hurt. I’ve been told I need to just get on with this, as it’s just “pregnancy aches and pains”. Is there anything I can do?
Suzy: Yes, absolutely. While not uncommon, back pain early in pregnancy is not deemed normal and should be addressed. It often coincides with a muscular imbalance around the pelvis and can happen alongside other common areas of pain such as the hips, buttocks and pubic area. With the amount of change that happens in the body during pregnancy, it is hardly surprising that sometimes our muscles are slow to catch up! It is also important to note that women who experience back pain in pregnancy are up to 7 times more likely to experience some form of pelvic floor dysfunction, as the muscles can begin to function differently in response. Here at InTouch Physio, we can help you to address these issues, identify the structures which need work and try to reduce your symptoms so that you can enjoy your pregnancy

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Are pelvic floor muscles functioning correctly? Over 25% of women suffered from Pelvic Floor Dysfunction (PSD)

Over 25% of all women are believed to suffer from pelvic floor dysfunction (PFD), and this number is generally considered to be an underestimation due to the sensitive nature of the symptoms; meaning that many cases go unreported.

The pelvic floor muscles are a crucial part of our musculoskeletal system, providing support for our internal organs, support for our unborn baby when pregnant, controlling continence and playing an important part in the sexual function.

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Is it normal to have pain in yoga?

Is it Normal To Have Pain In Yoga?While some hold the belief of “No pain no gain”, when experiencing discomfort, it is important for yogis to be able to differentiate between the good and bad pain. Good pain includes the feeling of tightness while stretching and muscle soreness which usually presents 24 to 72 hours after practising yoga. Good pain is usually short-lived and will gradually disappear. On the other hand, bad pain includes sharp pain or a feeling of numbness. It may indicate an underlying injury, for instance, muscles strain, ligaments sprain or other structural damage. A bad pain signals you to stop putting yourself in danger. However, it does not means that you need to stop practising yoga at all. Read more

To CrossFit or not to CrossFit?

That is the question that regularly pops up during our Physiotherapy sessions from clients.

CrossFit (CF) is a workout methodology created by former gymnast Greg Glassman in 2001. It consists of a variety of exercises such as Olympic-like lifts, cardio training and multi-joint movements (like box jumps, pull-ups and jumping rope). This method of training and community has exploded worldwide over the last ten years and definitely in the last 5 in Singapore. This can be reflected by the amounts of CF ‘boxes’ which have propped up in Singapore and a number of people we encounter in the clinic who are now doing CF. Read more