Blog - Page 5 of 6 - Strive Physiotherapy & Exercise Clinic

Tech Neck

Is the increased use of technology having a long-term effect on our health? The short answer is yes!

New technology has its benefits but it is also increasing the rate of ‘Tech Neck’. I think we have all noticed a dramatic change in the amount of time we and our children, spend in front of the television, on the computer or smart phones.

Sitting or standing for long periods with our head bent forward can lead to early wear and tear on the cervical spine.

This poor posture, affectionately known as ‘Tech Neck’ can lead to inflammation of neck tissue, muscle strain, pinched nerves, herniated discs and over time can cause permanent change in the neck’s natural curve.

When y bowling ball ou think about it, it makes sense.

The average human head weighs between 4.5 – 5.5kg, about the weight of a ten pin bowling ball. In its optimum position directly above the cervical spine, the head places low forces on the cervical spine. As the head bends forward, its centre of gravity changes relative to the spine and as a result the forces on the cervical spine are increased.

A recent study by Dr Kenneth Hansraj (2014), Chief of Spine Surgery in New York measured these forces and the results make you want to sit up straight…literally!

In his study Dr Hansraj found that at a 15-degree angle of forward head tilt the weight on the cervical spine increased to 12.2kg. At 30 degrees, the weight increased to 18kgs and at 45 degrees, 22.2 kgs. At 60 degrees, Hansraj found that the effective head weight was 27.2kgs. That is like carrying a suitcase or sack of potatoes around on your neck for an hour or two per day.

In his article D Source: Hansraj, K (2014) Surgical Technology International XXV r Hansraj pointed out that over a year this translates to at least an extra 700 hours of excessive and unwanted forces placed on the neck.

For teenagers or others who traditionally spend longer hours on computers and mobile phones, this could equate to 1400-5000 hours every year.

So what can be done about Tech Neck?

To prevent long-term damage, try these few key principles.

1. Take a break
Every 30 mins. This should involve getting up and walking around the room which allows for spinal tissues to be exercised, reducing postural strain.

2. Ergonomic set up
Place your monitor at arm’s length and make sure your eyes are level with the top of the screen. On smartphones hold them up and look down with your eyes, not your head.

3. Exercise
Try these 2 exercises to relieve neck tension.

Chin Tuck
Sitting up straight, head above your spine and eyes forward, slide your chin backwards until you feel a stretch in the back of your neck. Hold for 5 seconds. Release slowly and repeat x 5. Do a set of these 4-5 times per day.

Neck Rotation
In the same seated posture, rotate your chin around in line withyour right shoulder (don’t lift your shoulder up). Hold for 5-10 seconds then slowly rotate your chin around toward your left shoulder. Hold for 5-10 seconds. Repeat x 3 each side.

4. Posture Assessment
If you are having ongoing neck pain, stiffness, headaches or feel that you have chronic poor posture, have your posture assessed and treated by a physiotherapist to help you prevent long term damage.

5. Clinical Pilates
Clinical pilates on the reformer is an excellent treatment for improving your spinal alignment including optimum head/neck posture. Exercises on the reformer should be targeted to your specific needs.

Source: Hansraj, K (2014) Surgical Technology International XXV

Posted in Exercise, Strive on March 15th, 2015 by strive

Top tips for hydrating during exercise

Why is it so important to stay properly hydrated?

Whether you’re a serious athlete or recreational exerciser, it’s important to make sure you get the right amount of water before, during and after exercising.

Water regulates your body temperature, lubricates joints and helps transport nutrients for energy and health.

If you’re not properly hydrated, your body will be unable to perform at its highest level, and you may experience fatigue, muscle cramps, dizziness or more serious symptoms such as increased heart rate.

How do I know if I am properly hydrated?

A simple way to make sure you’re staying properly hydrated is to check your urine. If your urine is consistently colour-less or light yellow, you are most likely staying well hydrated.

TIP: Dark yellow or amber-coloured urine is a sign of dehydration.

How much water do I need to be drinking?

There are no set guidelines for water intake while exercising because everyone is different. Some of the factors you must consider are:

sweat rate
heat
humidity
exercise intensity
duration of exercise

Basic water intake guidelines

The Australian Institute of Sport suggests the following basic water intake guidelines for people doing moderate to high intensity exercises.

Before Exercise

For most sports and types of exercise, it is recommended that you drink regularly throughout the day leading up to exercise and another 200-600 mL immediately before exercising.

TIP: Water is usually a suitable fluid to drink before exercising.

Fluid intake during exercise

Fluid loss can impair performance and can affect your body’s ability to control its own temperature.

If you are exercising for less than 60 minutes, you should drink approximately 200 mL of fluid every 15-20 minutes. Water is appropriate in this situation.

For longer duration activities (more than 60 minutes of vigorous exercise) where there is a risk of glycogen depletion, a sports drink containing glucose and electrolytes can be most effective.

For activities lasting several hours these sports drinks can be supplemented with energy bars.

Fluid intake after exercise

Replacing fluid stores largely depends on how much fluid was lost during exercise. This can be calculated by comparing your pre- and post-exercise bodyweight.

Any weight loss you experience is most likely from fluid loss and needs to be replaced with water.

The Australian Institute of Sport recommends you will need to drink 150% of any fluid deficit in the 4-6 hours after exercise to account for ongoing sweat and urinary losses.

When fluid losses are high and/or rapid rehydration is required, sodium replacement may be required such as a sports drink, oral rehydration solutions and salty foods all help replace lost sodium.

Summary of Fluid Guidelines (Australian Institute of Sport 2014)

- Begin each exercise session in fluid balance. This requires drinking regularly throughout the day leading up to training or competition. Have a drink with all meals and snacks.

- Immediately, before exercise commences, consume 200-600 ml of fluid.

- Develop a plan for fluid intake for all exercise sessions longer than 30 minutes. Aim to match previous fluid losses as closely as possible (within 1% of body mass). Take into account all the opportunities within the sport.
- Begin drinking early in the exercise session and continue to drink small amounts regularly. Sports drinks or water are the best options. Replace any residual fluid deficit after exercise. Sports drinks, oral hydration solutions and salty foods can all contribute to sodium replacement.

Tags: Exercise, Fluid Intake, Hydration
Posted in Exercise, Hydration, Strive on December 4th, 2014 by strive

Top 5 Benefits of Pilates

We hear a lot these days regarding the benefits of Pilates, particularly about increasing core strength, improving posture and increasing flexibility. But what does the evidence say?

Proven Benefits of Pilates

Some of the latest research has clearly demonstrated the benefits of Pilates, particularly in those with a history of:

chronic lower back pain
poor balance
osteoporosis
ankylosing spondylosis

But was does the evidence say?

Pilates exercise has been shown to:

1. Decrease pain associated with chronic lower back pain over a 4-15 week period when compared to not doing Pilates exercise. Source: PLoS. 2014 July 9:7

2. Improve functional ability in those with chronic lower back pain compared to not doing Pilates exercise over a 4-15 week time frame. Source: PLoS. 2104 July 9:7

3. Improve balance in the over 60 age group. Source: J Aging Phys Act. 2014 Jul;22(3):342-7.

4. Improve quality of life in post-menopausal women with osteoporosis. Source: J Bodyw Mov Ther. 2013 Apr;17(2):204-11

5. Decrease disability in those with chronic lower back pain over a 6-week period compared. Source: Phys Ther. 2014 May;94(5):623-31.

Equipment Pilates has also found to be superior to mat Pilates for those people who had developed a kinesophobia (fear of movement). Source:Phys Ther. 2014 May; 94 (5) 623-31.

In all these studies Pilates was undertaken in small group classes supervised by a physiotherapist or other equally qualified instructor, twice per week over a 6-week period.

Interestingly the benefits of pilates such as a decrease in pain and increase in functional ability were noticed quite quickly (4 weeks) into the program. These benefits were also sustained for at least 9 weeks after the exercise program had been completed but then the benefits started to decline. This demonstrates the value of Pilates exercise as a lifestyle change, not just a short term fix.

Are you looking for positive changes in your everyday activities?

If you haven’t tried Equipment Pilates and would like to, why not consider our Beginners Pack to get your started!

1 x Initial assessment (essential to developing a tailored program)
2 x private Pilates classes
3 x group classes
$390

Core Muscles & Training

We hear a lot these days about developing core muscles, but what are they and why do we need to train them?

The core muscles are those that wrap around the trunk of the body. They include the:

abdominals
obliques (sides)
mid and lower back musculature
pelvic floor
diaphragm

Although a portion of the core muscles are visible surface muscle, most of the muscles that make up the core are deep tissue muscles such as the transverse abdominus & multifidus.

Core muscle research

Recent research has shown that these deep core muscles switch on in anticipation of movement and act as a corset, stabilising the back and pelvis as we load and unload our joints.

The timing and activation of these core muscles is critical for effective load transfer – as is the co-contraction or way these muscles work together with each other.

Research has also shown that during episodes of back or pelvic pain, the timing or co-contraction of these deep core muscles can be inhibited, placing an increased load on the more superficial back muscles.

Once the core muscles are inhibited they don’t automatically switch back on once the back or pelvic pain goes. They need to be ‘trained’ to regain the correct timing and co-contraction to stabilise the back and pelvis once again.

Core muscle training exercises like Pilates helps restore both timing and co-contraction by teaching the brain to recruit groups of muscles at a what we call sub-maximal co-contraction.

It is important to restore this prior to core strengthening exercises. Why?

Core strengthening without restoring the correct timing and sequencing of the core musculature will only increase the load on the more superficial muscles.

To improve core strength, you must train the core muscles first!

And, this is where Strive Physiotherapy & Pilates can help you.

Tags: core muscles, Training
Posted in core muscles, Strive, Training on November 4th, 2014 by strive

Core Muscles and Running

Core strength training is an essential part of maintaining your running ability.

Strong core muscles help to stabilize your body to:

• prevent pain while running
• reduce wear and tear of joints
• increase running efficiency

When running, a strong core saves energy by reducing movement in your torso, and utilizes this energy where it is needed; in your legs and arms.

This occurs as your muscles learn to work in sync; when your foot hits the ground, your core muscles hold your trunk firm as the kinetic energy from your foot transmits to your hamstring and up to your arms.

By creating these specific energy patterns within your muscles, your running speed and endurance can increase.

Core strength training does not simply involve crunches or sit-ups.

It is important when training that you exercise each of the muscles that form the group of core muscles. The core muscles connect your trunk to the rest of the body, and so include not only abdominals, but both the mid and lower back muscles, pelvic floor and diaphragm.

It is good to add a range of different exercises involving different muscles in your workout routine including:

• planks
• crunches
• star jumps
• lunges
• hip extensions
• back extensions

Improving core strength

Resistance equipment and stability balls can also be added, as well as weights.

Pilates is also a great way of improving core strength and increasing balance and stability.

Working with a physio is a good way to build your core strength.

Posted in core muscles, Running on October 7th, 2014 by strive