With snow on the horizon, it may be a good idea to train your balance to prevent slips and falls on ice. Slips and falls are the second leading cause of death in seniors aged 65-84, and the leading cause of death for seniors aged 85+. Here are some exercises that you can try at home to improve your balance. Single leg stance: 1) Stand with your feet hip width apart, with a table, chair or wall readily available to hold onto when feeling unsteady . 2) Lift one foot off
In previous posts, we have discussed how to select a pillow or mattress that best fits you. In today’s post, we will discuss chair selection. Desk work or studying can make us sit quite a lot. And it is not uncommon that people suffered from low back pain after sitting for a long time. There are a lot of pricey ergonomics chairs out there, however, is there a perfect chair? what makes a chair best suit you? The answer is no, there is no perfect chair and no perfect position.
Ever felt a localized pain on one side of your abdomen while running? This is known as an exercise-related transient abdominal pain (ETAP) or also known as a stitch. Mild stiches are similar to a cramp or an ache. Severe stiches can be a sharp or stabbing pain. The causes of these can be due to muscle spasm in your diaphragm, a parietal peritoneum irritation, or stress on the spine. When you are expanding and contracting your diaphragm quicker than normal or stretching beyond
Have you had muscle soreness that would not go away, no matter how much you stretch and massage the area? If so, the tight muscle fibres may be very deep and intramuscular stimulation may be required to help relieve the pain. What is intramuscular stimulation? Intramuscular stimulation (IMS) is a dry needling technique performed by physiotherapists that involves inserting an acupuncture needle into a tight and shortened muscle fibre called a trigger point, then using an elect
In previous posts, we have discussed how to select a pillow that best fits you. In today’s post, we will discuss mattress selection. We spend 1/3 of our lives sleeping, which means that we spend almost 1 full year on our bed every 3 years. A good mattress can make you sleep better and make you feel recharged the next day, however, a poor mattress can ruin your sleep, and can result in shoulder or back pain the next morning. What did the research say about mattresses? Although
While sitting or standing for long hours, do you start to feel tightness around your lower back? Below are a few stretches that can help alleviate some of that tightness. 1. Hip Circles Start by standing with your feet apart slightly wider than your hips. You can place your hands on your hips and begin to move them gently from side to side. Slowly rotate your hips in one direction, making big circles. Do this for at least 15-20 times and repeat in the opposite direction
What is Shoulder Impingement Syndrome? Shoulder impingement occurs when the rotator cuff muscles and/or bicep muscles become stuck in between the bony areas of the shoulder joint. This would not only limit the mobility of the shoulder joint, but when the muscle becomes trapped in between, the pressure and rubbing in the joint can lead to pain and inflammation. In addition, the pain associated with the shoulder impingement syndrome can lead to altered movements of the scapula.
Winter is here! Poor posture while shoveling snow is not an uncommon cause of low back pain during wintertime. It is important to make sure you shovel properly to avoid injury! Let’s learn some shoveling tips here! - Push, don’t lift – pushing the snow forward and avoid lifting and throwing - Lever off the knees - If you have to lift, use your knee as a lever and make sure you don’t twist and turn - Use a lightweight shovel so there is l
Want to be active but do not have the motivation to do exercises? Here are some tips for you to stay fit on lazy days. 1. Stick to 10s Try to do 10 push-ups, 10 sit-ups or 10 jumping jacks each day. When you find doing sets of 10 being too easy, you can increase the number of sets that fit your pace. 2. Take the Stairs If you are working in an office building, or you live in an apartment or condo with elevators, try taking the stairs instead the next time you are
If you are always feeling headaches along with your neck stiffness, chances are that they might be cervicogenic headaches. What are cervicogenic headaches? Cervicogenic headaches are headaches that originate from the cervical spine or neck. They are classified as secondary headaches because they are typically caused by other issues such as neck stiffness, arthritis, or nerve compression. What happens is that the pain receptors in the neck are firing due to tension in the spin
As technologies become more advanced, electronics such as phones and laptops are now a necessity. The use of electronics become part of our daily life. However, repeated use of electronic devices can cause strain on our fingers, hands, and wrists, which can lead to muscles or tendons inflammation. Let’s take a look at these high-risk actions and learn about the prevention tips. High-risk actions -Repetitive scrolling and swiping on the screen - Repetitive mouse clicking - Key
Ever want to play a game of Twister with your family or friends but don’t have the actual boardgame at home? Not to worry! You can create your very own DIY game of Twister! All you need is carboard or carboard boxes, spray paint, a plastic dinner plate to trace, a ruler or measuring tape and an unwanted bedsheet. The carboard boxes can become giant dices to roll for the colour and body parts. This is also a fun arts and craft activity if you have kids. They can help colour in