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Chartered Physiotherapy and Clinical Pilates

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wellbeing

Managing stress – make time for YOU!

the-unmumsy-mum-post

You can always rely on ‘the Unmumsy Mum’ to brighten your day. Thankfully ‘Blue Monday’ has now passed but January can be a difficult time of the year on any day…….are you feeling stressed? Money worries after an expensive Christmas? Lacking motivation to get back into your exercise routine after a festive break? Are the dark gloomy mornings getting you down?

Come along and get some advice from our experts here at Emma James Physio. Why not try our floatation tank or one of our exercises classes or book a session with our personal trainers? Go on……make a bit of time for YOU!

Floatation therapy is a powerful stress reliever. It promotes calm and peaceful relaxation, improves sleep and alleviates stress (physical and mental). Just lie back and floatation-therapy-at-ejphysioallow the combination of Epsom salts and Magnesium Sulphate do their job. As you float your body absorbs these minerals helping to calm your nervous system and enhance your body’s natural ability to heal. Floating allows you to enter into a deep relaxation which helps to reduce stress by lowering cortisol levels, stimulating blood flow and releasing endorphins. Studies have shown that floatation therapy can even help with depression.

Alternatively, why not try one of our exercise classes or personal training sessions? Both guaranteed to release those endorphins too. Exercise increases the release of endorphins, the body’s natural feel-good chemical. Thus increasing your physical activity can help lower your overall stress levels and improve your quality of life, both mentally and physically. Exercising regularly can have a positive effect on your mood, increasing your overall health and your sense of well-being.

maryCome along and let us help you to be more you!

Mary
🙂

Senior Physiotherapist MSc, BSc (Hons), MHCPC, MCSP
Emma James Physiotherapy

Sleeping Posture and Lower back pain

How you sleep plays an important role in managing back pain, as certain positions place more strain on the back than others. Generally, back sleeping and supported side sleeping are regarded as most ergonomic, while stomach sleeping tends to be most associated with pain.

Whichever position you prefer, here are some tips for staying comfortable.

good-and-bad-sleeping-positions

 

  • Reclining may be beneficial for your back because it creates an angle between your thighs and trunk. This angle helps to reduce the pressuer on your spine.
  • Disc herniation happens when part of a disc pushes out of its normal space.
    Curling your torso into a fetal position opens the space between vertebrae.
  • Sleep on your side with a pillow between your knees.
    The pillow will keep your hips, pelvis and spine in better allignment.

Alignment is key

Be careful while turning in bed. You can get out of alignment during twisting and turning motions as well. Always move your entire body together, keeping your core tight and pulled in. You may even find it helpful to bring your knees toward your chest as you roll over.

Tips to reduce lower back pain

back-pain

  1. Dont twist your back or make rapid jerking motions
  2. Get in bed by sitting on the edge of the matress. Supporting yourself with your hands, bend your knees and lay on your side. Then adjust your position as needed.
  3. Get out of bed by rolling on your side (facing the edge of the matress) and bend in your knees. Supporting yourself with your hands, carefully swing your legs to the floor and stand up straight. Get up from the seated position.

Special Offer

and-so-to-bed-logo-ejphysio-offerOur friends at And So To Bed are offering a special discount code for Emma James Physio customers which is an additional 10% off all And So To Bed products when purchasing online.

Use online code: ASTB10 at shopping basket. Offer available until 31st December 2020.

 

india-wayland

Bye for now 😉
India
x

Blog Post by India
Sports Therapist at Emma James Physio

Exercises you can do at your desk!

Following my post about the benefits of Pilates, heres some useful exercises you can do at your desk!

Note: With all sitting exercises you must be sitting up tall on your sit bones. Keep your core engaged (almost feel like you are pulling your belly button in towards your spine) and shoulders relaxed and down.

desk-exercises-1

Dumb waiter

Sit with your elbows bent at 90 degrees. Keep them tucked into your waist while you open out your forearms and keep your back straight. Keep pressing your shoulders down while you repeatedly open and close your forearms.

Spine twist

Hold your hands on the back of your head. Keep elbows out to the side. Hips facing forward. Inhale through the nose and as you exhale through the mouth twist though the mid-point in your back to one side. Inhale and on exhale come back to center repeat on the other side. Do as many as you want but make sure you keep an even count.

desk-exercises-2

Spine stretch forward

Sitting nice and tall, resting your hands on your lap. Breath in through your nose as you exhale tuck your chin to your chest and start rolling down through from the top of you back, only to half way down your back. Breath in and then on the exhale use your abdominals to pull your torso back up to sitting tall. Rolling through your spine bone by bone.

Lateral/side bend

Sitting up nice and tall, arms by your side as you breath out reach your right arm down one side of your chair with out leaning forward or backwards. Repeat on the other side.

desk-exercises-3

Hip opener/Hip flexors

Cross one leg over the other (ankle on the knee) and bend forward over your legs with a flat back.

Single Leg raises

Sitting nice and tall with feet flat on the floor, extend one leg at a time focusing on activating the quadricep muscles and then slowly lower down. Alternate each leg.

Why not try a Pilates Class?

We offer a wide range of Pilates and Yoga Classes at our Hemel Hempstead Clinic, with our experienced and qualified instructors.

pippaPippa
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Blog Post by Pippa
FCO Gym Manager & Personal Trainer
Emma James Physio

 

Pilates – gain a balanced body and mind

Pilates practice can help you gain a balanced body and mind. … A balanced body is one in which each part of the body works with one another to create and maintain a stable person. A balanced body is one that is mentally, emotionally, and physically stable.
The beauty of Pilates is that anyone, at any age can get started. Through the controlled and progressive movements, you can totally reshape your body.

Improved posture

By strengthening your core and improving your alignment of your spine.
Desk jobs encourage bad posture which can lead to kyphosis (rounding of the upper back) by working on muscular imbalances this can be reversed. Most Pilate moves help with scapula, shoulder and spine stability.

Improve flexibility

flexibilityWith longer hours of sitting we get tight hip flexors and generally stiff. Pilates encourages you to lengthen and expand your muscles.

Strengthen core

All Pilate moves require you to hold your core. Core muscles are not just your abdominals but the deep muscles running from the bottom of your head to your pelvis. They help support the trunk. Having a strong core will help support your back, which will help with pain and injury prevention.

Improve your balance

As you get older your balance becomes worse over time, this can then cause falls and injury. Pilates exercises require a more holistic approach and require activation and coordination of several muscle groups at the same time, which in turn improves your balance reducing the risk of falls.

Mental Health

pilates-classes

In Pilates you are told to regulate your breathing. Breathing is one of Joseph Pilates key principals. Pilates breathing directs your focus inward for the duration of the class, focusing on the present, feeling the muscles work and reconnecting with your body.

Exercising even if low impact helps produce endorphins in the body, which are also known as the happy hormones. It is natural drug to help boost your mood.

 

Pilates Classes

We offer a wide range of Pilates and Yoga Classes at our Hemel Hempstead Clinic, with our experienced and qualified instructors.

Look out for my next pilates post coming soon!
pippaPippa
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Blog Post by Pippa
FCO Gym Manager & Personal Trainer
Emma James Physio

 

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