Sit to stand desks

Sit to stand desks help minimise long periods of time spent sitting. Through reducing this you are minimising your risk of musculoskeletal injuries, cardiovascular disease, diabetes, obesity and poor mental health. It is recommended that you spend no more than 20 minutes sitting at your desk, so try breaking up your seated time by alternating between 10 minutes standing then 20 sitting. From here you can work your way up to standing for longer than you are sitting. Another hot tip is to leave your desk in standing at the end of the work day so that you can begin the next day in standing position to set your standard for the day.

Chair

Office chairs should have height and back rest adjustability to help reduce lower back pain. The backrest height needs to be set-up so that the curve of the back rest sits in the curve of your lower back and should be tilted forward 100-120 degrees for good spinal posture.

Computer

The top of the computer screen should be set at eye level, approximately one arm’s length away to help reduce visual fatigue and a poked neck posture. If you use more than one computer screen, have the main screen in front and the second screen off to one side. If you find yourself consistently turning to use the second screen it would be beneficial to move your chair to have it facing the main screen. This will prevent excessive twisting movement of the body and neck and help to avoid aching and stiffness.

Elbows

Forearms should be rested on the desk with elbows at a 90-degree angle. The G/H keys of the keyboard need to be in in the centre of your body and the mouse sitting at the same level of the G/H keys to the right or left. If using a laptop, try using a separate keyboard to ensure appropriate elbow posture.

Flooring

If using a stand-up desk, it’s not ideal to be standing on concrete or hard flooring. A simple way to address this is by using a mat, however it is important that it isn’t too soft or too hard. A mat needs to be a balance of soft yet supportive material. The ideal mat will compress slightly when standing on it but bounce back to shape when off it. A supportive floor will aid in comforting the arch of the foot, reduce loading through your feet help with shock absorption.

This post was written by Laura Wade, 4th year physiotherapist student from Australian Catholic University. 

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So before you strap on your leggie, don’t forget to limber up. Try this quick routine to get your whole body moving well and ready to tackle the next epic set. Check out the video, with detailed instructions below.

1. Cat/cow

On your hands and knees. Take a slow deep breath while you arch your back up as far as you can, tucking your head. Then slowly breath out looking up to the sky, dropping your chest down towards the sand. Continue for 30seconds.

2. Down dog to cobra

Standing, reach over and touch your toes, then walk your hands out to down dog position. Push your chest down to the sand and your heels down to extend this stretch for one breath. Then lower your hips to plank position, hold for 3 seconds before lowering your whole body down to lie on your tummy. Push your shoulders up off the sand arching your back keeping your hips on the sand for a nice deep breath. Lastly push your hips back up again to press into down dog. Continue through this flow for about a minute

3. Lunges with side bend

Standing, elevate both arms up above your head. Deep lunge forward on one leg, then while you are in a lunge side bend to the side of your front foot. Return to standing again then repeat on the other side. Continue changing legs for about a minute.

4. Lumbar pendulum

Lie on your back with your knees elevated up in table top position, arms out to the side. Slowly roll both knees to one side controlling with your abdominals, then bring them up and over to the other side. Continue slowly for 30sec.

5. Single leg glute bridge

Lie on your back, one leg bent up, the other elevated off the ground. Squeezing your glutes lift your hips up off the ground as far as you can, then lower. Repeating slowly about 10 times each side. Remember you can do this with 2 feet if you’re unable to do them on 1 leg.

This post was written by Allyson Flanagan, Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy and Pilates. 

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Our New Year, New You packages offer a strong foundation to kick off 2020 with a bang while learning sustainable exercise and diet habits with the help of our qualified team.

REFORMER PILATES PACKAGE

This package is a great way to get a taste of our studio, physiotherapists/dietitian and reformer Pilates. This package includes:

• 3 x reformer Pilates classes
• Private initial consultation with accredited practicing dietitian
• Private review consultation with accredited practicing dietitian

$230 (valued at $265)

Any existing physiotherapy patients will receive an additional 15% off

NEW PHYSIO EXERCISE SESSION PATIENTS PACKAGE

This package is designed for new physiotherapy exercise session patients. It doesn’t matter whether you have never done Pilates before, or if you’ve done loads of Pilates at other studios; we create an individualised program for you, incorporating an appropriate level of challenge and the best exercises to help you meet your goals. This package includes:

• Initial consultation + musculoskeletal assessment
• One-on-one follow up session
• Private consultation with accredited practicing dietitian
• 4 physiotherapy exercise sessions within a 4 week period (check our timetable here)

$450 (valued at $557)

Any existing physiotherapy patients will receive an additional 15% off

EXISTING PILATES/PHYSIO EXERCISE SESSION PATIENTS PACKAGE

This package is designed for patients who have done Pilates or physiotherapy exercise sessions with us previously and would like to return. Perhaps you got busy, were on a budget or decided to try another type of exercise; there’s no judgement here and we’d love to see you back in the studio! This package includes:

• One-on-one reassessment
• One-on-one consultation with accredited practicing dietitian
• 10 physiotherapy exercise classes within a 12 week period (check our timetable here)

$500 (valued at $605)

DETAILS

Initial consultation + musculoskeletal assessment

In this one-on-one appointment we assess your body, including any existing or previous injuries. Before your next appointment we use this information to develop your personalised physiotherapy exercise session program, ensuring that it is safe and that it addresses your needs for maximum benefit.

One-on-one follow up session / reassessment

In this private session you learn your tailored physiotherapy exercise program and how to use the Pilates and other studio equipment included in your program.

Private consultation with accredited practicing dietitian

Your one-on-one consultation with our consulting dietitian Regina Tilyard will involve:

• Discussing your current dietary patterns, and other factors that relate to nutrition and health (e.g. other health conditions or health goals, budget, work, lifestyle factors, stressors or barriers).
• Setting realistic nutrition goals related to what you want to achieve and how you want to achieve it. These can be focused on the scales, or may simply involve feeling healthier and less lethargic, increased confidence, or incorporating new foods/recipes for yourself and your family.

You’ll go home with:

• Specific dietary strategies, such as introducing new foods or recipes, swapping foods or finding alternatives, and/or developing techniques to address any emotional eating or food cravings.
• Tailored and personal dietary education to increase your knowledge of food and nutrition, including written resources and tools.

Physiotherapy exercise classes

After learning your customised physiotherapy exercise program in your private sessions, you’re ready to join our small group physiotherapy exercise classes. Our classes are fully-supervised by a Pilates-trained physiotherapist, with a maximum of three other people who are all doing their own program.

If you’re ready to book, or have any questions, please call us on 3857 5815.

Terms and Conditions

Full payment is required at the time of your first appointment, which must be before 28 February 2020. Pilates classes must be completed within 4 weeks (New Patients Package) or 10 weeks (Existing Pilates Patients Package). If a refund is requested, any used portion of the package will be charged at full price, with the balance being returned. Appointments subject to availability; early bookings recommended to secure your preferred date and time. 

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Here are 6 ways that you can add incidental exercise into your day:

Take the stairs

Of course it is often easier to take the lift or use the elevator but, more often than not, it can actually end up taking more time to wait for the lift than to use the stairs. Taking the stairs, rather than waiting for this lift, can increase your exercise and efficiency. It’s a win win!

Complete 2 x sit to stand every time you get up from your seat

One easy way to add a little more exercise to your day is when you stand up from your chair, to sit back down and then stand up again. You may look a little crazy, but sit to stand is a great exercise to strengthen all of your lower limb muscles. Doubling your reps is a great way to add more exercise throughout your day and build leg strength.

Park further away from the shops or work

Rather than seeking the closest possible carpark, parking a block or two away from your destination will give you an opportunity for a brisk walk to and from work or the shops without even noticing. Public transport users can give this one a go by getting off one stop earlier, or walking to a further away stop to start your journey.

Drink from a cup rather than a water bottle

If you drink from a cup rather than a large water bottle you will be required to stand up and walk to the tap more frequently to fill up the cup. Think about how much incidental exercise you could build up if you drink the recommended 2L of water during your day. Even better if you do a double sit to stand every time you get up for a refill!

Leave your phone in another room

Leaving your phone in another room will mean that if you want to keep updated with your social media or text messages then you will need to walk to your phone to keep up to date. Added bonus – it can help you stay focussed and maximise your productivity!

Get your coffee/tea takeaway

Instead of sitting down with your friends to drink your hot beverage and socialise, get it takeaway and go for a walk with your friends. Walk, talk and drink all at the same time whilst burning calories.

Incidental exercise is a perfect way to exercise every day without having to worry about time which is often the biggest barrier to exercising.

This post was written by Laura Wade, 4th year physiotherapist student from Australian Catholic University. 

The post 6 ways to get exercise without actually exercising! appeared first on Stafford Physiotherapy and Pilates.

What is TheraBand?

TheraBand is a natural rubber latex strip that can be used for a wide variety of resistance exercises. 

Here are 5 of the best TheraBand exercises to do whilst travelling:

< Bicep curls

Stand on the middle of the TheraBand and hold on with both hands. Bend your elbow to pull the TheraBand towards your shoulder.

Rows >

Fold the TheraBand in half and close it in a door to secure it at approximately elbow height. Hold onto both ends of the TheraBand with your elbows bent, squeeze shoulder blades together and bring elbows back.

< Shoulder press

Lay on your back, with the TheraBand underneath you. Hold onto both ends of the TheraBand, straighten your elbows and bring both ends of the TheraBand to touch in the middle of your body at arm’s length.

Clams >

Make the TheraBand into a circle and lay on your side with your knees bent. Place the TheraBand just above your knees. Keep your heels together and bring the top knee up towards the roof and lower back down.

< Squats

Stand with both feet on the TheraBand and hold onto both ends with your hands and elbows straight. Bend knees to 90 degrees and elbows to 90 degrees, then stand back up.

This post was written by Laura Wade, 4th year physiotherapist student from Australian Catholic University. 

The post 5 TheraBand exercises you can do when travelling appeared first on Stafford Physiotherapy and Pilates.

The easiest way to maintain a healthy weight and prevent diet-related health complications is to follow a healthy, balanced diet which includes all core food groups in moderation. Although there’s always a new diet or “rule” which is a tempting quick fix to fastrack results, these suggestions are often poorly supported by research and are simply misconceptions. Plus, a lot of these diet rules or restrictions take the joy away from eating and might even be counterproductive for our health. Read on to find out why these five nutrition myths are probably best forgotten.

1. You need to avoid all carbs and sugars – even fruit – to lose weight

Rejoice, pasta lovers – cutting carbs completely is definitely not necessary to achieve weight loss. Carbohydrates are our body’s preferred and most efficiently digested fuel source, meaning that cutting all carbs out will likely lead you to feel fatigued, have impaired concentration and negatively impact your performance and recovery from physical activity. Carbohydrate foods are also an important source of B vitamins, folate, and fibre. In fact, cutting out breads, fruits or other complex carbs can not only influence the amount of fibre you get, but also impacts your ability to get a balance of all types of fibre (including insoluble fibre, soluble fibre and resistant starch). This is a big downfall when it comes to gut health and microbiome diversity. Instead of cutting out carbs, be mindful of portion size to ensure you don’t overindulge, as rice, pasta and breads can be easily overdone. Also look for a balance of complex carbohydrates from wholegrain breads/cereals, fruit, starchy veg and legumes.

2. You can meet your calcium requirements by eating lots of green vegetables

We all know that calcium plays an important role in bone health, but did you know that calcium is equally as important for blood clotting, heart health, and coordinating muscle contractions? In other words, calcium is quite a big deal, so it’s worth clearing up the misconception that green leafy vegetables, nuts and chickpeas are calcium-rich foods. Although they contain dietary calcium, the amount of calcium per serve of these foods is quite small when compared to dairy products. For reference, to achieve the equivalent of calcium in a glass of milk (about 300 mg), you’d need to eat 100 almonds, about 4 cups of green leafy veggies, or 3 cups of chickpeas. And this is only one “serving” of calcium/dairy – most of us need between 2.5-4 times this amount! Essentially, we shouldn’t neglect dairy foods as they are such an important source of calcium. If you have high cholesterol or are watching your waistline, choose low fat varieties. If you follow a plant-based diet or are intolerant to dairy, look for a calcium-fortified milk alternative such as lactose free, soy or almond. Check the label to make sure that at least 120mg of calcium/100mL has been added.

3. Coconut oil is a healthier, more natural alternative than olive oil

All oils have gone through some degree of processing to turn from their whole food derivative into an edible oil product. And coconut oil is not all it’s claimed to be: it’s actually about 92% saturated fat, which is the type of bad fat that increases our LDL cholesterol and contributes to blockages in our arteries when consumed in excess. In comparison, unsaturated oils such as olive oil, avocado oil and canola are healthier options that help to raise the good cholesterol in our blood, and lower the bad cholesterol. It was initially thought that coconut oil was safer to cook with because it has a higher smoke point and is less likely to break down and become carcinogenic. But since then studies have proven that unsaturated oils, especially olive oil, are very resistant to oxidation even at a high temperature. Plus – olive oil packs a huge amount of antioxidants, has strong anti-inflammatory properties and may play a role in preventing breast, colon, lung, ovarian and skin cancer development.

4. Never skip breakfast if you want to lose weight

We grew up hearing that breakfast is the most important meal of the day, especially if you’re hoping to lose weight. A lot of us have heard the myth that we need to eat three regular meals and snacks to “stimulate our metabolism” if we are trying to watch our waistline; however, we now know that this isn’t necessarily true. The only principle required for weight loss is “calorie deficit”, which simply put describes that if we eat fewer calories than what we burn through our resting metabolism and physical activity, then we should theoretically lose weight. The most recent studies show that we could eat one huge meal or six small meals over the day, but provided our calorie intake is the same on both days: we’re no better or worse off for weight loss. Meaning that if you’re not a breakfast person, or have to force yourself to eat every few hours – don’t panic! The only reason I may recommend six small meals over fewer, more spaced apart meals is for appetite and portion regulation. If you think that skipping meals and snacks would influence your hunger levels and cause you to overeat later in the day to compensate, then it’s worth setting your alarm 10 minutes earlier for a hearty breaky and meal prepping some healthy snacks.

5. You need to consume vitamin and mineral supplements to stay healthy

Although it can be tempting to take a vitamin or mineral tablet for piece of mind, I always preach that a “food first” approach to nutrition is more effective. Vitamin and mineral supplements are not needed for the average person that consumes a healthy, balanced diet containing all food groups. In fact, most vitamins can’t be stored for very long, meaning that taking a tablet won’t give you extra nutrition to save for a rainy day. Instead, the expensive supplements you’re taking become no more than – for lack of a better and less cringy word – waste. Secondly, taking vitamin and mineral supplements isn’t an effective “cheat” way to justify a diet deficient in fruit, veg and other important food groups. We actually know that the nutrients in food are better absorbed than the nutrients in supplement form, due to the complex interplay between the vitamins, minerals and phytochemicals in food. Lastly, certain vitamin and mineral tablets can be toxic in high doses, and can occasionally cause more harm than good. At the end of the day, the only populations that need to utilise nutrition supplements are women who are pregnant or breastfeeding, some vegetarians or vegans, the elderly, people with allergies or malabsorption problems, or those with diagnosed nutrient deficiencies. Otherwise, enjoy a balanced diet to save yourself splashing cash on expensive and unnecessary vitamin tablets.

This post was written by Regina Tilyard. Regina is an accredited practicing dietitian and longstanding member of the Stafford Physio team. You can read more about Regina here.

Contact us to book an appointment with Regina. 

The post 5 common nutrition myths: debunked by our dietitian appeared first on Stafford Physiotherapy and Pilates.

FOAM ROLLER EXERCISES

Thread the Needle

Start in four-point kneeling position with your roller next to one hand. Reach your other hand up, twisting with your upper back and keeping your shoulders relaxed. Don’t strain your neck, but follow your fingertips with your eyes as far as you are comfortable doing. Gently thread this hand underneath your body, rolling your hand along the roller to increase a gentle stretch in this direction. Repeat 6-10 repetitions each side.

Arms on roller

With your spine supported vertically along the roller, draw in your core lower abdominal muscles (belly button gently to spine), reach two arms up overhead, and back to shoulder height. Repeat 5-10 repetitions. Try also alternating by taking one arm up while the other arm goes down by your hip, or opening your arms out to the side. Repeat 6-10 times. Ensure you keep breathing gently and keep the core engaged – it will help your back stay still and keep you on the roller!

Core + leg lifts

Great core strengthening exercise. Keep your spine vertically along the roller with your head supported, gently draw in your core muscles, and try and lift one foot up to table top position (90 degrees at hip and knee). Keep the roller as still as you can while you return your foot to the ground. Repeat alternating legs 5-10 times each.

Bridge feet on roller

To increase gluteal and hamstring muscle strength, as well as pelvic stability. Squeeze your bottom muscles, gently lift up, slowly peel down with your spine. Repeat up to 10 times.

Wall shoulder flexion/arm raises

Standing about 30cms back from the wall – start with the roller at your wrists, about shoulder height. Keep your chin in and shoulders down, and gently roll the roller up the wall as it moves towards your elbows. Maintain your posture as you roll back down to starting position. Repeat up to 10 times. Try this with theraband around your forearms for added shoulder strengthening.

4 point diagonals

(hands or knees – or both! – on roller)

This is a great core and postural strengthening exercise! Start in hands and knees with the roller under both hands. Switch on your core muscles by gently drawing in your belly button towards your spine and make sure your spine is straight (not dipping down with your lower back or curving with your upper back). Tuck your chin in gently to ensure your head is in alignment with your spine also. Maintain this position as you extend one arm. Repeat keeping your upper body still and extend one leg. Progress by doing one arm and opposite leg at the same time! Alternate sides. Perform up to 10 repetitions of each.

Please call or book online to see one of our physiotherapists.

This post was written by Megan Esdale, Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy and Pilates. 

The post Foam rolling part 2: 6 exercises you didn’t know you could do using your foam roller! appeared first on Stafford Physiotherapy and Pilates.

So I ended up trying to involve the kids in my exercise regime. Here are some of the things we tried together. It ended up being a lot of fun and my now almost-6-year-old talks about exercise in a positive way being important to keep him fit and healthy.

• Walk the dog together. Either take a good sturdy pram or encourage your toddler to ride their scooter or balance bike. I recommend taking the empty pram anyway for when they get tired and need a ride. Most prams can support the scooter and bike on top too.
• Follow a yoga workout together. There are lots of YouTube clips around. One I found is Mommy and Me Yoga at Home by CamiRose Yoga. You’d be surprised how much the kids enjoy getting out their own yoga mat and setting it up beside Mummy to copy the moves with you.
• Head to a park. The kids will be entertained on the equipment for ages while you jog some laps around the equipment interspersed with exercises such as sit-ups, push ups, squats, lunges, etc. You can even use the park equipment if you dare!
• Running races and obstacle courses in the back yard. Who doesn’t love a good competition; I know my kids do. Make it fun with different rules and courses, even let them come up with some themselves. My favourite one at home was complete with Captain America’s shield and Thor’s Hammer to defeat the ‘bad robots’ (or garden stakes) in various places around the yard.
• Of course, you can always take them to the gym with you. Many gyms offer a crèche service or have a space with kids’ activities so they can occupy themselves. I currently take my 4year old with me to a personal training session once a week and she absolutely loves it. She will copy a lot of my exercises and has even started setting up her own challenge for me to complete at the end of class.

So let your imagination run wild and get the kids involved in your exercise regime at home. You’ll all have a great time and be instilling important healthy movement ideas in your kids early. All while getting exercise yourself at the same time.

This post was written by Allyson Flanagan, Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy Centre. 

The post 5 ways to exercise for busy mums with kids appeared first on Stafford Physiotherapy and Pilates.

Here are 8 easy exercises to do at home to support you through pregnancy, birth and beyond! Perform 3 sets of 10 of each exercise. If you experience any pain during the exercises please stop and consult your physiotherapist.

< Wall Squat

Using a fit ball, lean against the ball resting up against the wall. Look straight ahead. Make sure your feet are hip width apart.

Squat down to 60 degrees at your knees. You should still be able to see your toes.

If you don’t have a ball, lean directly up against a wall.

Calf Raises >

Lean against the ball resting up against the wall.

Rise up and down on your tip toes.

If you don’t have a ball, use a table for balance in front of you.

< Wall Push Ups (ball optional)

Bend your elbows to bring your chest towards the ball.

Push away from the wall to straighten your arms. Keep your body straight.

Bridges >

Sit on top of the ball. Slowly walk your feet out so your head and neck rest on the ball.

Lift and lower your hips, squeezing your bottom.

If you don’t have a ball, rest your shoulders on your couch.

< Bicep Curls

Sit on the ball or a chair, feet flat on the ground.

Hold onto a small weight (1-5kg) and bend your elbows to bring the weight up to your shoulders.

Side Arm Openings >

Lie on your side with a pillow supporting your neck, your arms out straight and palms together.

Breathe in, then as you breathe out lift your top arm in a sweeping motion above and behind you. Follow your arm’s movements with your head. Inhale as you return to the original position.

< Horsekick

Start on hands and knees. Draw tummy in towards spine. Look down at your hands.

Slowly lift 1 leg towards the ceiling, keeping your back and hips still.

Stop if you feel nauseous or experience any pelvis pain.

Sitting Balance: Leg and Arm Lifts >

Sit on a ball or chair. Slowly lift one foot off the floor without moving your hips sideways.

Intermediate: Lift your leg and the same arm.

Advanced: lift your leg and the same arm holding onto 2kg weight.

Please call or book online to see one of our physiotherapists.

This post was written by Lucy Beumer, Sports and Exercise Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy and Pilates. 

The post 8 Simple Pregnancy Exercises appeared first on Stafford Physiotherapy and Pilates.

Foam rolling involves rolling along the length of a muscle group, or using sustained pressure to a particular area. This is a way of using self-massage, or myofascial release, to effectively reduce adhesions between tight underlying muscles and connective tissue or fascia. It is a great means to help improve muscle flexibility and joint mobility. In addition, foam rolling increases blood flow to area, which can improve recovery of muscles and reduce delayed onset muscle soreness. It is a useful tool in training as part of your warm up or cool down, as well as after work to reduce postural tightness. There are plenty of different options for foam rollers, with varying firmness, smooth or jagged surfaces, and different lengths. Smooth, longer rollers are great as they can be used for a great variety of core and strength exercises also.

FOAM ROLLER EXERCISES

Here are some examples for mobility exercises, try rolling throughout each muscle group for 30-60 seconds, and repeat each exercise 1-2 times through. If a portion of the muscle is particularly sore you can sustain pressure to this point (but modify how much pressure you use by pushing up with your hands or other leg!). Remember to also use sustained stretches as part of your cool down and recovery for all of the big muscle groups used for running (calves, hamstrings, quads, glutes).

Calves

Roll up and down along the length of the calf muscle, you can apply downward pressure with your other foot if desired.

Glutes

Sustain pressure or roll up and down or side to side. You can use the mid portion or edges of the roller.

Quadriceps

Roll up and down from hips to knee.

Iliotibial band

Roll from just below the bony point of the hip (greater trochanter) to just above the knee. Moderate your pressure using your hands and other foot – this one can be sore!

Pecs along the roller

Sustain this stretch for 20-30 seconds. Vary your elbow position to stretch through different muscle fibres. Make sure you don’t push into any shoulder pain with this exercise.

Thoracic spine extension

Support your head and neck with your hands, lift your bottom a little, slowly roll from the top to the bottom of the shoulder blades.

Please call or book online to see one of our Physiotherapists.

This post was written by Megan Esdale, Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy Centre. 

The post Foam rolling part 1: stretch and roll your way to mobility appeared first on Stafford Physiotherapy and Pilates.