HOW TO GET THE BEST FROM THIS SKI SEASON
Skiing & snowboarding can lead to both severe & minor injuries. This is the time of year that we need to condition our bodies if we are to consider these sports over the coming few months.
WHAT DO WE NEED TO ADDRESS?
• Muscular strength & control – We need to improve the strength in our thigh muscles as well as our core muscles.
• Flexibility – stretch all the major muscle groups (upper & lower body), involved in the sport, to improve the range of movement & power output in that muscle.
• Endurance – these sports place enormous demands on the cardiovascular system so work on this with cycling, fast walking, running & the cross trainer.
• Balance – This is crucial in these sports. The better your balance mechanisms are, the less likely we are to injure ourselves. Hop on a wobble/balance board ASAP!
STAY FIT, STRONG AND ENJOY YOUR TRIP!!
If you have any questions book in now to see us for your FREE consultation on 020 7183 4436
ARE YOU GETTING ANY NECK OR BACK PAIN FROM WORK?
All of us today spend far too much time sitting at desks using our computers. The World Health Organisation (WHO) advises us that we should only be sitting at our desks for a maximum of 45 minutes at a time. How many of us sit for longer than that?
Here are some valuable tips:
a) Don’t sit for prolonged periods. Get up and walk around every 45 minutes.
b) Make sure your chair is upright, and that you sit right back in the seat of the chair and sit up straight.
c) Make sure that your work station is well set up. Is your chair the right height in relation to the desk? Can you get your chair under your desk? Sometimes, the chairs with arms or drawers under the desk prevent us from sitting close enough to our work. Either change the chair or make some space to allow you to pull your chair in under your desk, close to your work.
d) Make sure you avoid using laptops at your desk. They are only meant to be used when on the go. A laptop screen is too low. If you have no choice but to use a laptop, get yourself a separate keyboard and then you can place the laptop on a few books so that the top of the screen is at eye level. The computer screen, whether a desktop or laptop should always be at this level.
e) Make sure that all your work is placed directly in front of you. Avoid twisting your neck or back to the side. Either have a chair that swivels or make sure you move the chair to face what you are doing.
f) Make sure you never cradle the phone between your shoulder and ear. This can lead to considerable neck and nerve related problems. Either hold the phone for short calls but the best solution is to get yourself kitted out with a headset.
g) Finally, take your hands off the mouse or keyboard every 10 minutes. Stretch your arms out a few times before you continue your work. Using the mouse or keyboard for prolonged periods can lead to neck pain or repetitive strain type injuries.
Physio Fitness is a physiotherapy practice that is based in Hampstead NW3 & Finchley N3
