Have you been spending a lot of time at your desk recently? Have you noticed that your shoulders have begun to look slouched, hunched, and rounded?
If your spine is starting to look like the letter ‘C’, it can make you feel self-conscious about the way you look. Fortunately, there are a number of exercises that, if done regularly, can help you improve your posture.
If you have poor posture, it can have a number of negative health implications. If you have rounded shoulders, over time this may lead to what is known as ‘upper crossed syndrome’.
This is where the muscles in the deep of your neck and your upper-to-mid back become weaker. As a result, the other muscles in your back, neck and chest become tighter, causing your shoulders to pull forward.
If you are worried about your posture and how your back looks, there are some simple changes you can make to reduce and prevent your shoulders from becoming rounded and slouched.
First, it is hugely important that you are self-aware of your posture. If you notice yourself slouching, make sure you sort out your posture straight away.
One way to do this is using the 20-20-20 method. This is where you set an alarm for every 20 minutes.
Every time the alarm goes off, you should look away from your computer and focus on something that is more than 20 metres away, and then do a stretch to reset your shoulders before you get back to work.
There are also a wide variety of exercises that you can do that will help with your rounded shoulders.
Here are some of the best stretches and movements you can do to improve your posture:
Reverse Shoulder Stretch: Stand up straight and reach both of your arms behind you, clasping your hands together. You should immediately be able to feel a pull as your muscles start to be stretched.
Take a deep breath and then move your arms to as high as they can go. Hold this position for 20 to 30 seconds.
Bird Dog Movement: this move is the perfect way to strengthen your entire posterior from your neck muscles to your core. Start on your hands and knees, making sure that your body forms a straight line from the bottom of your spine to the top of your head.
Next, lift your right arm and left leg at the same time, extending them as far as your can. Repeat this with your left arm and right leg. Do this 15 to 20 times for the best results.
If you are concerned about your posture and want some expert advice, a physiotherapist can help.
Our trained team at Proactive Physiotherapy in Cairns are professionals and can help you improve your posture with specialist exercises that will have you standing taller in no time.
If you would like to fix your posture today, call 07 4053 6222, our team is available to answer your questions.
Sprained ankles are a very common injury, especially if you play sport, but also one of the most overlooked musculoskeletal injuries as far as receiving correct targeted treatment. The number of people who develop chronic ankle instability is very high and could be avoided in many cases with the right action taken at the onset of the injury.
There are many questions about a sprained ankle and many factors to consider because each sprain is unique.
The first questions a physiotherapist may ask before they make a recommendation on the strain may be:
A sprained ankle is an injury to the ligaments that support the bones of the ankle joint. Initially bandaging an ankle may be used to provide compression to the injury to help control swelling and give some support.
Strapping for an ankle will be used shortly after major swelling subsides
It will depend on the range of severity. It could be a very low-grade lateral ankle sprain with minimal consequences for the lateral ligaments to an extensive injury. It could involve multiple ligaments, bone bruising, cartilage defects, and even fractures if it’s an extensive injury.
Low-grade sprains usually are not such a significant threat; however, if they are not strapped, pain and swelling could persist, which could turn a low-grade injury into a moderate injury very quickly. Once an injury is neglected or mismanaged, it’s common for reoccurring injuries to happen.
Often people ask if bracing is better than taping for preventative measures of a sprain. Here are some pros and cons of each to consider.
Buying a brace is a one-off purchase, so it’s less expensive in the long term than taping regularly. It’s also more convenient as it doesn’t require time to put on. Bracing can be suitable for adults and children who don’t have access to trainers and managers who can tape.
The downside to bracing is that often they can be bulky and uncomfortable in shoes. Sometimes they can’t be moulded or customised to the foot as taping can, which means they can be more problematic than helpful to an athlete’s performance.
Taping is less expensive in the short term if you’re only going to tape a few times. Taping is easier to customise to an athlete’s foot, and you can tape in specific ways and around areas of the ankle and underfoot for more comfort than a brace can.
Taping can be more expensive than bracing in the long term because of continuously buying supplies. Also, the tape cannot be adjusted after it has been applied, and even if used well, it can loosen from exercise or sweat.
With proper care, a sprained ankle ligament will usually heal relatively quickly. Knowing how to strap a sprained ankle firmly but safely will help with healing.
Just remember not to keep the joint immobilised too long or wrapped too tightly or too loosely. And lookout for signs that the injury may be more serious than you originally thought, such as pain that lingers or gets worse.
If you have a reoccurring ankle injury or even if this is your first sprained ankle, it’s best to see physiotherapist to get the right advice and treatment.
Proactive Physiotherapy can help you with any ankle injury and provide a suitable treatment and care plan to strengthen the muscles needed.
Contact us to organise your confidential appointment with one of our physiotherapists to get you back on track.
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Proactive Physiotherapy is open for face-to-face visits and group exercise classes.
Your safety is our top priority. We have developed a protocol to ensure that all government recommendations including physical distancing and cleaning are adhered to. We have COVID-safe cleaning procedures in place, we are vetting everyone who comes into the clinic for any symptoms of illness, and we are maintaining social distancing where it is appropriate and possible.
To help minimise any risks, please do not come into the clinic unless you are a patient, parent of a minor who is a patient, or translator or carer for a patient attending the clinic. If you do not wish to come into the clinic, but still require some assistance, please call 40840602 to organise a telehealth appointment.
We look forward to assisting our clients, old and new, in these unusual times and will temper our approach to community safety as the COVID situation fluctuates.
Thank you for your understanding.
Julie Faulks and the entire Proactive Physio team.