Staff top tips:
Sugar....... a quick guide to shopping. 1 teaspoon of sugar=4.17g (4g) Check your food labels to see just how healthy your food is! Low 5g, med 15g, 20 high/100g. If the label states 5g/100 this may be low in our mind and therefore on the eat list. However check what a serving actually is before you celebrate. 1 serving may be 250g, so now the sugar content is not so great. Get smart and check your labels on the path to better health.
We all know life is stressful at times. It can be a useful strategy to categorise your "stressors" into E-R-C. You will have stressors that you can 1. Eliminate 2. Reduce and 3. Cope with. It's an excellent exercise and makes you realise you have some control over your stressors!
I was recently explaining to a client with neck pain that they should stop stretching there upper trapezius muscle because it was already lengthened and he suggested just like cars we should have a recall on exercises.
The upper trapezius is a muscle in the neck that attaches to the shoulder blade. When we have poor posture ie our shoulder blades are forward and downwardly rotated the upper trapezius is in a lengthened position. When a muscle is lengthened it feels tight so you can understand why it was originally thought a good idea to stretch the upper trapezius - because a tight muscle you stretch right. Well normally but in this case the upper trapezius feels tight because it is already lengthened.
So you guessed it. The upper trapezius will feel less tight if we shorten it and correct our posture. So we now suggest you shrug your shoulders and correct the shoulder blades to make the upper trapezius feel less tight.
Shoulder blade position is of course influenced by other muscles. A tight levator scapula or pec minor will effect positioning.
As would weakness in the posterior shoulder blades ..,so we are not recalling all exercises.
It is common to find it hard to maintain neck posture and of course if you have other muscle imbalances like I just described
it certainly would impact on this. But constant cognitive correction of posture is considered beneficial in relieving neck pain.
If it hurts to shrug please stop and seek a professionals help.
To look after your feet, especially for those with stiff or flat feet: Practice flattening and losing your arches in standing. Then lift your toes up and down. Also lift your heels up and down. Hold these positions for five to ten seconds. Then correct your foot position using a mirror and remember to do this throughout the day.
As the weather gets cooler you may notice you skin getting drier and itchy. Take time to moisturise after your bath/shower to prevent the problem. And next time you go to the movies take some hand cream with you - you'll be sitting still for a couple of hours and will leave with silky soft hands!