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Just as exercise plays a vital role in our health, so does a good night’s sleep. But how many of you get a solid 8-hour uninterrupted sleep?
Sleep plays such a vital role in cellular repair, recovery from injury, and overall wellbeing. Those who suffer from poor sleep may not be aware that it can have a profound impact on both physical health and mental wellbeing. During the session, Rose will be sharing practical ways to help people shift their brain activity at night so they can more easily drop into deep sleep, along with simple breathing techniques (including how to breathe through the mouth at night) to help reduce snoring, sleep apnoea, and frequent waking. We'll cover sleep hygiene, caffeine cutoff points, meal timings, cold water immersion, shower temperature pre-bed, mouth taping and breathing.
Here’s the link with all the details. And when it comes to burning calories, gardening will certainly help. Just spending half an hour digging and shovelling can burn 250 calories, whilst mowing the lawn, (as long as you are not sitting down), can burn 195 calories. Try and take every opportunity to exert more calories by increasing your physical activity, now that the nights are drawing out, walk briskly for 30 mins instead of watching TV, you could burn an extra 150 calories! By burning an extra 3500 calories per week than normal, you can lose one pound a week. Remember that’s only 500 calories per day.
Try these stretches over the coming weeks to help ease you into summer (click on the link)!
If any of these exercises causes pain, contact one of our team for further advice and treatment. Do not leave it to go away on its own, the earlier the treatment is carried out the better. You should exercise and keep fit so that you can enjoy your gardening and other leisure activities, rather than using your gardening as an exercise to keep fit.
To book an appointment with one of our Chiropractors or Personal Trainers, follow this link to the online booking page. Continuing on our head-to-toe focus and how chiropractic care can help, we dig deep into another repetitive strain injury, Medial Epicondyle Tendinopathy, most commonly known as Golfer’s elbow. This is a condition that causes pain on the inside of the elbow, usually as the result of repetitive ‘overstrain’ of tendons used for moving the wrist and hand, that attach on the inside of the elbow. Despite its name, it does not just affect people who play golf. It also affects workers who do repeated activities with their hands, wrists or arms. It can, however, occur in any individual. The level of pain can vary from person to person, with some people reporting a mild niggle that comes and goes and others reporting a severe ache that can keep them awake at night.
Anyone can develop it, but it's usually seen in people age 40 to 70 years old. Golfer's elbow is thought of as an overuse injury, and is linked with activities that involve repeated gripping, lifting and twisting with the hand and wrist. Although golfer's elbow is painful, it often goes away with rest from the activities that caused it in the first place.
Just as our garden and golf swing may have been neglected over the winter months, so too for many of us have our bodies! Several months of relative inactivity is not the ideal preparation for an extended weekend of gardening/golfing. Our clinic is often inundated with calls from patients who have overdone the gardening and as a consequence are suffering from back pain.
So, to help you achieve this goal, here are 7 useful tips from the Personal Best Chiropractic Clinic to help prevent back pain when you are gardening.
Chiropractic Gardening Tips 1) Kneel on one leg rather than bending down repeatedly from the hips. 2) Try and keep your back hollow when digging, with the legs well spaced apart. Use your legs rather than your back. 3) Try and vary the tasks of the day into short bursts of different activities rather than slogging away all at one thing. 4) When mowing lawns with a hover mower try to resist the temptation to swing the mower from side to side in an arc. Instead mow forwards and backwards as you would with a conventional cylinder mower. 5) If you suffer from a knee problem and tend to stoop rather than kneel, then use a cushion to kneel on or gardening stool to sit on, try keeping the back as hollow as possible. 6) Keep yourself warm and covered, i.e., keep shirts tucked in; this prevents the muscle from becoming chilled. 7) If you ache the next day, rest, and seek the advice of your chiropractor who will advise you whether you should apply heat, or ice packs to the area, or if you require further treatment. If any of these exercises causes pain, contact one of our team for further advice and treatment. Do not leave it to go away on its own, the earlier the treatment is carried out the better. You should exercise and keep fit so that you can enjoy your gardening and other leisure activities, rather than using your gardening as an exercise to keep fit. For more information about Chiropractic and other services available at Personal Best call 01453 873811 or visit www.personalbeststudio.co.uk When our Chiropractic clinic opened its doors for the first time in 2007, it was the first step in creating a truly integrated ‘health house’! From a tiny room off the personal training studio, we introduced our clients to the benefits of chiropractic care. Then as now, many of them were not aware that chiropractic covers head to toe treatment for all ages. Each month throughout the year, we will focus on a different part of the body and the conditions that may appear and how chiropractic can help treat them. Last month we talked about the causes and treatment of headaches, this month we move slightly below to the shoulder! Our clinic regularly deals with issues related to the shoulder helping patients effectively treat shoulder pain by addressing misalignments, stiffness, and muscle imbalances. By using techniques like joint manipulation, soft tissue therapy, and specific exercises for the shoulder, neck, and spine they can help restore movement, reduce discomfort, and improve overall function. Focusing on the root cause, they provide a natural, non-invasive relief for issues from injury or poor posture, improving joint stability and preventing future problems. This makes chiropractic a good option for conditions like rotator cuff issues, frozen shoulder, arthritis, or tendinitis.
Common Causes They Address:
If you are suffering with anything we mention above, please do get in touch. Our 1st appointment is a full hour which includes treatment and is £75.00. When our Chiropractic clinic opened its doors for the first time in 2007, it was the first step in creating a truly integrated ‘health house’! From a tiny room off the personal training studio, we introduced our clients to the benefits of chiropractic care. Then as now, many of them were not aware that chiropractic covers head to toe treatment for all ages. Each month throughout the year, we will focus on a different part of the body and the conditions that may appear and how chiropractic can help treat them. This month we start at the very top, with the head and headaches.
Why Do I Get Headaches? There are multiple reasons why someone might experience headaches. Whilst some are linked to lifestyle habits, others stem from physical strain or underlying health issues. Understanding the specific triggers for headaches can help in effectively managing them. Are there different types of headaches? Migraines and tension headaches are two of the most common types of headaches that we treat, but they differ significantly in their causes, symptoms, and impact on daily life. Tension headaches are typically associated with muscle tightness and stress. They often feel like a dull, aching pressure or tightness around the forehead, temples, or the back of the head and neck. These headaches are usually mild to moderate in intensity and aren’t associated with other symptoms. Most people with tension headaches can continue daily activities, though they may feel discomfort or fatigue. Migraines, on the other hand, are a more complex and involve both the nerves and blood vessels inside your head. Symptoms are often moderate to severe throbbing or pulsating pain, usually on one side of the head. Migraines are often accompanied by other symptoms, including nausea, sensitivity to light and sound, and in some cases, visual disturbances known as “auras.” Migraines can severely impact daily activities, with sufferers often needing to rest in a dark, quiet space until the episode passes. Migraines can last from a few hours to several days, and common triggers include hormonal changes, certain foods, stress, lack of sleep, and environmental stimuli like bright lights or strong smells. Common causes of headaches: Muscle Tension One of the primary contributors to headaches is muscle tension, especially in the neck and shoulders. This tension is often due to prolonged periods of inactivity, such as sitting for long hours at a desk or in front of a computer. When muscles become tense and strained from inactivity, it can lead to what are commonly known as tension headaches. These headaches usually create a dull, aching sensation, often felt as pressure around the forehead or base of the skull. Often patients get a feeling that their head feels ‘too heavy’ for their neck and will be aware of tension in their shoulders. Adding regular movement throughout the day can significantly reduce the risk of these headaches. Dizziness and Headaches: A Common Connection For some individuals, headaches are accompanied by symptoms of dizziness or light-headedness. This combination of symptoms can occur for various reasons, including tightness in the neck muscles and restriction of movement in the joints of the neck. Known as cervicogenic dizziness, this type of dizziness is often linked to the same tension and strain that trigger headaches. Chiropractic care can be particularly helpful for addressing these linked symptoms, as relieving neck tension can often reduce both dizziness and headache frequency. Stress and Lifestyle Factors Stress is a frequent contributor to headaches, as it can lead to both physical and mental tension. When we are stressed, we may hold tension in various areas of the body, including the neck and shoulders, which can lead to headaches. Additionally, lifestyle habits such as irregular sleep patterns, dehydration, or inconsistent meals can exacerbate headache symptoms. Other Factors Although headaches are usually not a sign of serious disease, it is always important to get them properly assessed. For example, high blood pressure can be cause of headaches and certainly something that a chiropractor will want to rule out. There a thorough examination will therefore often include a blood pressure test. Eye strain can also cause headaches, so getting your sight tested by an optometrist can help assess your vision being linked to headaches.
Through hands-on techniques that promote relaxation, mobility, and natural healing, chiropractic care can offer effective relief for both tension and dizziness-related headaches. This comprehensive evaluation helps identify any contributing factors, such as neck tension or joint restriction, that might be causing your headaches. Or indeed if onward referral may be indicated. Once the chiropractor is confident that there are muscle and joint issues which could be the source of your headaches, a combination of approaches is often used. Neck Adjustments - Chiropractors use gentle adjustments to improve movement of the vertebrae in your neck and upper back which will help alleviate tension in the surrounding muscles. Soft Tissue Therapy - Chiropractic care often includes soft tissue therapy, which targets areas of tightness and muscle restriction around the neck and shoulders. By addressing this muscle tension, chiropractors help reduce the likelihood of tension headaches and associated dizziness. This can include massage or sometimes acupuncture. Exercise and Movement Advice - It is important to keep up with regular movement and exercise to help or prevent headaches. By incorporating simple, regular movements into your day—such as stretching or short walks—you can reduce muscle tension and support neck flexibility, which helps decrease headache frequency. There is no particular good or bad exercise for headaches, so find what you enjoy, start gently and see if it may help your headaches. Home Exercises and Stretches – A chiropractor may also recommend specific based exercises to help maintain neck flexibility and strength and reduce muscle strain. These exercises are designed to be easy and practical, helping you keep progress on track between visits. Practical Tips for Managing Headaches at Home Along with chiropractic care, there are practical steps you can take to manage and even prevent headaches at home. Here are some effective strategies for supporting your headache relief journey: Avoid long static positions Frequent movement is essential in preventing muscle tightness and tension headaches. Try setting a timer to remind yourself to stand up, stretch, and move every 30 minutes, especially during prolonged tasks like computer work. These microbreaks can be thought of as the 30/30 rule: Get out of your chair and move for 30 seconds every 30 minutes. I timer on your phone or computer can really help here as we all know how engrossed we can be in front of a screen.
Keep active
Engaging in regular exercise, like walking, swimming, or yoga, helps reduce muscle tension and improve circulation, which can prevent tension and cervicogenic headaches. Mind your sleep Adequate rest is crucial for headache prevention. Aim for 7-9 hours of quality sleep per night and consider maintaining a consistent sleep schedule. Good sleep hygiene, including limiting screen time before bed, can contribute to more restful nights and fewer headaches. Conclusion For anyone dealing with recurring headaches, it’s natural to feel concerned, especially if they’re affecting your quality of life. However, most headaches are manageable and often connected to treatable factors, like muscle tension, neck and upper back stiffness or stress. Chiropractic care can offer a practical and natural approach to reducing headache frequency, helping you achieve relief without relying on medications. Ever since we opened the doors to the studio in 2001, we have tried to help people recover what they had lost, be that mobility, strength or confidence in their bodies. Over the years our training methods have evolved and with the introduction of our chiropractic clinic in 2007, we have been able to help more clients preserve what they have pain free! For many of us, maintaining health and fitness can be an uphill struggle and the slope only gets steeper with age. But from our experience we still have a great deal of control over its trajectory. We are still capable of building muscle mass, increasing strength, improving coordination, agility, and enhancing balance, but we are at just as much risk of injury from overdoing it as we are to not exercising at all! Here are four things that we suggest you focus on over the coming year to help maintain your potential and push back against decline. 1. Low-Intensity, High-Volume Movement Exercise sessions do not always require intense effort, but every day should include deliberate, low-intensity movement—such as walking, cycling or swimming. This is not just about burning calories, it is more about staying metabolically flexible and biologically “youthful”, as this forms the foundation for mitochondrial health, glucose control, and recovery. Nearly every longevity study highlights significant benefits from walking just 7,000 steps a day that becomes your baseline, and for some it’s their ceiling, but whatever it is, it’s a non-negotiable!
These should not be viewed as “add-on’s”, they are essential quality of life enhancing skills. Too often a fall, a misstep, a moment of uncertainty can lead to a decline in mobility and so on. Therefore, it is vital to train for those moments now, rather than when the horse has bolted! 3. Sleep Discipline Being consistent with your sleep habits and creating healthy routines as well as a calming sleep environment can help play a significant role in reaching your daily sleep needs. Sleep is at the cornerstone of good health and considered vital in helping your immune system perform at its optimum level, yet two-thirds of adults in the developed world fail to obtain the recommended 8 hours sleep. In fact, sleep is so essential to every component of our wellbeing that the World Health Organisation (WHO) had now declared a sleep loss epidemic throughout industrialised nations. Scientist have started lobbying doctors to start “prescribing sleep” – but do not mistake this for a plea for prescribing sleeping pills. So, what can YOU do to improve your health and sleep cycle?
4. Proper Nutrition
By consuming plenty of protein, lots of fruit and vegetables and a healthy amount of carbohydrates and good fats you give your body the best chance to thrive. Put simply, your nutrition supports muscle, movement, and metabolic health, protecting lean body mass by consuming protein aids muscle maintenance, allowing you to continue with physical activities. That means eating well most of the time… and still enjoying the occasional glass of wine, slice of cake or dirty burger without feeling guilty.
Since time began, daily physical exertion was an integral part of humanity, but in less than a half a century movement has almost been designed out of our lives with transformed workplaces, our reliance on the car, and a whole host of appliances that aid our domestic life. So where do you start and what is the best activity to do? According to Steven Blair, one of Americas leading experts on the health benefits of exercise his answer is, “The one you’ll do and keep doing.” And the good news is, it is never too late to start exercising and benefitting from all the health benefits that physical activity brings. Even if you have had, or you think you have had a lifetime of inactivity, don’t worry about which exercise you need to do, or which class to attend, just think about moving more and moving well. Start by getting up from the sofa!
A good technique requires you to keep feet shoulder-width apart and back straight. As you bend your knees you lower your hips whilst trying to keep your knees over the ankles for the duration of the movement. Once you have practiced the squat and gained some competence in the movement, the next step, (literally!) is to lunge. Just like squats, lunges work all the major muscles of the lower body and can help improve your balance as well. Lunging is a great exercise because it mirrors many of our day-to-day movements, such as walking and running. It is also very similar to the position we assume when we get up from the floor and creates the same muscle-activation patterns used for ascending or descending stairs. Any good technique is crucial in order to avoid injury and gain the Take a big step forward with your right foot, keeping your spine in a neutral position. Bend your right knee to create a right angle, focusing on keeping weight on the toes of your left foot whilst dropping the knee of your left leg toward the floor. (Repeat on other leg) This article has highlighted that the aging body has the propensity to become weaker, less flexible/mobile which has the consequence of impacting our balance. Brazilian Physician Claudio Gil S Araújo developed a simple evaluation of balance, flexibility, and strength to prove this point. ** From a standing position, without support or leaning on anything, you slowly lower yourself to the floor and then attempt to stand back up again. Starting with a score of 10. You deduct points for the following:
The Sitting-Rising Test, or SRT was performed by over 2,000 patients between the ages of 51 and 80. Araújo and his team found that individuals who scored less than 8 points on the test were twice as likely to die within the next six years. Those who scored 3 or fewer points were more than five times as likely to die within the same period compared with those who scored more than 8 points. Araújo concluded that each point increase in the SRT score correlated with a 21% decrease in mortality from all causes. The Sitting-Rising Test reinforces the point that muscular strength and flexibility are just as important aerobic health in delaying the impact of old age.
We are all mortal and our time on this earth is limited, but the quality of that time can be improved if we feel better and move better. Getting started is never easy, but one of the simplest things you can do is to try and lessen the amount of time spent sitting and walk a little bit more every day. The thought of entering a gym can be intimidating and overwhelming for many, but some of the best physical activities for your body don't require the gym or assume you are preparing for an Ironman. Remember the dolphins? They move just for the fun of it! Find something you enjoy whether it is on your own or in a group, indoors or outside. Don’t give yourself a hard time, find joy in moving and recreate just like our aquatic friends!
The startling difference is, however, that the latter group report up to 30 days more of debilitating pain per year than the “maintenance group”. In other words, a little maintenance does not cost much more but pays off in spades.
For those with a physical job, it is even more important, as your body is one of the main tools of your trade. Taking care of your spinal health is vital and we would recommend for those in physical jobs to have a treatment once every 3 – 6 months to help maintain optimal health. As your spinal nerves deliver signals to every part of your body to enable it to function healthily, whatever job you do, even if it is sedentary, you can optimise your musculoskeletal and internal organ health by having healthy spinal function. Discover how chiropractic can help you by booking a maintenance chiropractic treatment- you can replace teeth, but your spine is irreplaceable. |
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