If you’re planning on putting your Christmas decorations up in the next few weeks (as many of us are!) our chiropractors at Cliffs Chiropractic Clinic want to remind you to take care of your back. After all you don’t want to ruin your Christmas with back pain!
It’s surprising how much lifting, carrying and stretching is involved in this fun task!
From rummaging in the attic for the decorations, buying the tree, getting the decorations up, wrapping the presents there’s plenty of stresses put on your back. There’s also a possibility you may even need to use a ladder!
Why not spend a few minutes watching these two videos that demonstrate how to lift, carry and use a ladder and keep your back safe.
Yes we know the Lift and Carry one is done for gardening and the DIY one is for well DIY but the techniques all hold true for Christmas Decorating.
One thing that’s not covered in the videos is wrapping the presents! Avoid using the floor as it puts to much stress on your back so find a table or work top to work at instead.
Happy Christmas Decorating from our team at Cliffs Chiropractic Clinic in Southend
Arif often gets asked by patients how they can improve their posture. He has made a short video, ably assisted by Susan, to demonstrate a very simple exercise you can do at work, at home or anywhere you like which will help you straighten up and improve your posture. Do this exercise 3 times a day and you’ll soon be on the way to a straighter taller you.
If you have a therapy band then use this to do this exercise or you can use an old pair of tights. However, don’t worry if you have neither, you can do it with just your arms, making sure you clench and squeeze the muscles between your shoulder blades whilst staying upright.
When doing the is exercise stand with your feet slightly wider than your hips apart – thinking of the shape of the Eiffel Tower will help.
Pull your chin into your Adams apple while still looking straight ahead.
Bend both elbows to 90 degrees. Keep your elbows tucked into your sides and gentle try and stretch your hands outwards to 90 degrees as far as you can and bring your hands slowly inwards.
Repeat about 5 times.
This exercise will help to strengthen your upper back and by keeping your chin into your chest it will strengthen the deep flexors in your neck.
If you want a straighter taller you then do this exercise 3 times a day and let us know how you get on.
Gillian De Normanville surprised even herself when after her 1st visit to Cliffs she was able to lift her arms above her head.
She’s absolutely delighted with her progress, as are we.
Gillian says “I’m so surprised I can put my arms up and straight. I couldn’t do that for a long time because I’ve been so humped at the back.”
Watch Gillian do her Mexican Wave below.
If you know of anyone who you think can benefit from chiropractic treatment at Cliffs then please do let them know that we are here to help. Every day we see the positive difference our team at Cliffs Chiropractic in Southend can make to the lives of people of all ages.
With the Winter Olympics soon set to hit our screens, many of us will be spending a good few hours in front of the TV. But did you know that sitting down for prolonged periods can be seriously harmful to your spine and other aspects of your health? According to our Southend chiropractor, more than half of us spend over six hours sitting down each and every day, which can have short- and long-term effects on our health and bodies. So if you’re planning on slumping in front of the TV this February, take a look at the damage it could do to your health:
1. It can cause weak legs and glutes
If you don’t use them, you lose them as they say. Sitting for long periods of time means you don’t have to depend on your powerful lower body muscles to support your weight. This can lead to weakening of the muscles. Without strong leg and glute muscles to stabilise you, your body is at risk of injury.
2. It can lead to weight gain
Regular movement causes your muscles to release important molecules which help to process the fats and sugars you eat. If you spend most of your day sitting, less of these molecules are released and you become at risk of gaining more weight.
3. It can result in tight hips and back pain
Your hips and back will almost certainly suffer from sitting for too long. When you are sitting down, your hip flexors shorten which causes them to become tight and stiff. On top of this, if you have bad posture or you don’t use an ergonomic chair, the health of your spine will suffer! Poor posture while sitting can cause compression on the discs in your spine which can lead to premature degeneration and chronic pain.
Similarly to your lower back, your shoulders and neck are also likely to suffer from prolonged periods of sitting. This is especially true if you tend to sit in a hunched or slouched position.
Relaxing in front of the TV may seem like quite a benign thing to do, but the health implications of sitting down for too long can be enormous!