We make people feel better

As working from home becomes part of the new normal, it is a good time to think about how our bodies have adapted to our new environment. The body is clever at adapting to a new desk set up, different movement patterns and long periods of being sedentary at home. These adaptions in the short term can be helpful but as not always compatible to our exercise routines, hobbies and weekend activities which hopefully we will be doing more of now.  Overtime muscles can shorten, and joints can lose their mobility causing mechanical restrictions in the body which may not allow us to perform physically active tasks. It is important to recognise how differently we have been moving this year and allow time to slowly get back into the swing of living a more active lifestyle outside the comfort of our homes.

A few simple things can help support your body adapt to its new environment and even thrive in new hobbies or exercise routines you may wish to start.

First prevention is key! A daily stretching routine can save you from regular aches and pains by allowing your body to move in ways it wouldn’t normally when sitting or standing at work. Sometimes stretching may not be enough which is where strength exercises can come in handy to help support your body through long workdays and adapting to new exercise routines. Your osteopath can provide strength exercises or Pilates specific to your body, lifestyle and work requirements. 

Secondly, tune in to your body’s messages and respond to them appropriately ASAP! Your body will tell you before an injury occurs if it is not coping with the physical stress it is under through aches, pain, functional restrictions and discomfort. This is the time to use tools your osteopath has suggested (or consult your osteopath for advice) such as stretching, foam rolling, strength exercises, adjusting your ergonomic desk set up and incorporating daily movement. The sooner you can help yourself or see your osteopath for management the sooner your body can adapt and thrive to change.

Check out City Osteopathy’s social media pages for great stretching, foam rolling and Pilates videos to inspire you to incorporate daily movement and feel better today.

Dr Sarah Cust – Melbourne Osteopath

Dr Bronwyn La Brooy

City Osteopathy

Osteopath Melbourne

Check out our You Tube Channel

SUPINE SERIES – HAMMIES AND ABS.

Small breaks throughout your workday can have a huge positive effect on your body and mind. A great strategy to create regular breaks is time blocking, which involves scheduling pre-set periods of time for specific tasks.

For example, alternating 30-minute periods of sitting and standing followed by a 5 to 10-minute active movement break. Whilst you sit you may perform more productive, labour intensive work then alternate to standing when on a zoom call or responding to emails then take a short screen free break to move your body away from your workstation.

Time blocking your workday can help you work more efficiently, create more energy, break up screen time, prevent postural muscle fatigue and create a sense of balance throughout the day. The most important element is to create a schedule that suits you at the start of each day, so it is achievable and even flexible.

Movement during work breaks can include using a tennis ball or foam roller to release tight muscles, performing stretches, walking or exercising. Even involving breaks to take the mind away from work such as making meals, making a coffee or tea, evening hanging out the washing can help relax the mind, move the body and ultimately make you more productive when you return to work. Never underestimate the power of a mindful break!

Watch the video on our you tube channel on how to use a ball to release shoulder and neck muscle tension.

Check out City Osteopathy’s social media pages for more stretches and helpful tools to help you to feel better.  Our Melbourne Osteopath is working hard here in the CBD, we are still open, helping our community.

Dr Sarah Cust

Osteopath, City Osteopathy