6 Simple Stretches to undo the damage your desk job does

Its been said that sitting is the new smoking, but the chances are you´re not giving up your desk job just yet!
Here at Elite Performance Therapy we help so many people tied to their desks so we want to show you how to undo the damage and relieve your tight and sore neck and back.

Whether you slept in a strange position last night or you have been sitting and staring tensely at your computer for hours on end, neck pain happens. And a crick in the neck is not only annoying and painful, but it can also lead to headaches and upper back pain. To help reduce the aches and pains try a few of these satisfying stretches. After taking a long, hot shower to help loosen the muscles, try a few (or all) of them for a little instant relief. You’ll feel better and you might even stand a bit taller!

Seated Neck Release

This gentle stretch targets the sides of your neck.

Sit on the floor in a cross-legged position or in a chair with your feet flat on the ground. Extend your right arm next to your right knee or along the right side of the chair. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch. To feel a deeper stretch, you can hold onto your right knee or the seat of the chair. This stabilizes the torso and allows you to isolate the stretch on the side of your neck. Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.

Seated Clasping Neck Stretch

Use your hands to offer a deep stretch for the back of your neck and your upper back.

Sit comfortably in a chair or on the floor. Clasp your hands and bring both palms to the back of your head. Sitting with a tall spine, ground your hips firmly into your seat. From here, begin to gently press your hands down toward your thighs, tucking your chin into your chest. As you press down, use the heels of your palms to pull your head away from your shoulders. This will intensify the stretch even more. Hold here for at least 30 seconds, and then slowly lift your head up and release your hands.

Behind the Back Neck Stretch

This standing stretch can be done anywhere, and will offer a deep stretch in the sides of your neck.

Stand with your feet hip distance apart, arms by your sides. Reach both hands behind your backside, and hold onto your left wrist with your right hand. Use your right hand to gently straighten your left arm and pull it away from you slightly. To increase the stretch in your neck, slowly lower your right ear toward your shoulder. Stay here for 30 seconds and then switch sides.

Grounded Tipover Tuck

Here’s a relaxing stretch for your neck and shoulders that can also help relieve headaches and drowsiness.

Come into child’s pose with your shins and forehead on the floor. Stay here for a few breaths, working on lengthening your spine as you relax your chest to your thighs. When you’re ready, interlace your hands behind you in a double fist. If you can, press the heels of your palms together to increase the stretch in your shoulders. Then lift your hands as high as you can. Inhale to shift your weight forward and lift your hips off your heels. Come to rest on the top of your head and extend your hands as close to the floor as you can. Stay here for 10 seconds and then lower your hips back to your heels. Stay here for 10 seconds, and then lift your hips up again. Continue this cycle five or more times, then release into Child’s Pose with your arms on either side of your legs.

Stretch through the front of your neck, chest, and shoulders with this relaxing heart opener.

Begin sitting on the heels. Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away. Press your hands firmly into the ground to lift the chest high, arching your back and pushing your hips into your heels. To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest even more. Stay for 30 seconds, then lift your head and torso up.

Bridge

A classic yoga pose that allows you to control how much you stretch the back of your neck by how high the hips are lifted.

Begin lying flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your bum, keeping them hip-width apart. Make sure both feet are parallel. With your palms and feet pressing firmly into the ground, lift your hips off the floor. Stay here, or clasp your hands together below your pelvis, extending through your arms. Rock your weight from side to side to bring the shoulder blades closer together. Stay here for 30 seconds, continuing to lift the hips high. To release this stretch, gently lower your booty back to the ground. Then stretch through your lower back by hugging your knees into your chest.

Conclusion

We go to work or work from hoping our days spent at the tied to our desks will challenge us professionally, but in reality living the 9 -5 (or longer) desk jockey life can be demanding on the health and wellness front, too. In general the blame lies squarely on how long you sit working at your desk – we’re not made to sit!!! We end up hunched forwards, neck protruded and there’s eye strain.

The good news is that along with doing simple stretches like the ones above and some minor ergonomic adjustments (see here) to your work environment can go a long way to preventing long term damage to your musculoskeletal system !

Pelvic Health: Why it’s More Important than You Might Think

If you’re afraid to cough, sneeze, or laugh too hard because you might pee, or if you have low back pain or pain “down there” that’s putting a damper on your life, you probably have pelvic floor dysfunction. And you’re not alone!

Whether you’re young, old, male, or female, pelvic floor dysfunction can affect you.

Talking about pelvic issues might be uncomfortable, but it’s important to discuss if you’re experiencing it. Because if laughter is the best medicine, you shouldn’t be afraid to laugh.

What is Pelvic Floor Dysfunction?

The pelvic region is the area between your belly button and your thighs. The pelvic floor muscles act like a hammock, supporting the bladder, uterus (in women) and rectum. When you can’t control the muscles in your pelvic floor, either because they’re tight or weak, it’s called pelvic floor dysfunction.

This can lead to problems going to the bathroom, problems during sexual intercourse, pain that makes it difficult to walk and/or stand, and a whole lot of other issues.

Causes of Pelvic Floor Dysfunction

Problems with the pelvic floor can be linked to many things, including:

• Prolapse – when organs like the bladder, uterus or rectum dropdown
• Diseases and disorders with the pelvic floor
• Diastasis recti – when the abdominal muscles separate
• Pregnancy and childbirth
• Other contributing factors include injury to the area, participation in high impact sports, strenuous exercise, and post-surgical complications.

Symptoms of Pelvic Floor Dysfunction

You should seek the care of a qualified pelvic health therapist if you’re experiencing any of these symptoms:

• Problems holding urine, stool or gas when you cough, sneeze, exercise or laugh (incontinence)
• A frequent and/or sudden uncontrollable need to go to the bathroom (including Irritable Bowel Syndrome)
• Difficulty urinating, incomplete voiding, or hesitancy
• Constipation, straining, or pain with bowel movements
• Pain in the tailbone, lower back, hips, genital area (internal or external), or bum that radiate down to the groin and/or thighs
• Difficulty rolling over, walking, getting in and out of a vehicle, or other everyday activities
• Painful intercourse, during and/or after
• Abdominal fullness, pulling or bulging
• Heaviness or pressure in the pelvic (you could also have the feeling that something is falling out of your rectum or vagina)

Treating Pelvic Floor Dysfunction

Pelvic health therapy is a specialized form of therapy, specifically focusing on strengthening the muscles, ligaments, joints and tissues in the pelvic region. Pelvic health therapy is a natural, drug-free, non-surgical treatment option.

Pelvic health therapy is standard practice in most of Europe for every woman who is pregnant or has given birth. It’s no wonder, as it not only helps prepare the pelvic floor muscles for delivery and it gets mum back to regular activities sooner without pain.

Now that you know the importance of pelvic health, if you’re experiencing any of these problems, please reach out – we’re here to help!

Quarantine Golf with Elite Performance Therapy & Mike Browne – the ONLY pro golfer on one leg !

In light of lock-down we have been working with Mike Browne – the ONLY pro golfer on one leg (!) to put together some ways to keep you entertained, injury free and improve your golf swing!

Please note that this is exclusively for our clients at one of our prestigious golf society’s :

• Sandgrown’uns
• Golf the Costa (GtC)
• Nomads
• Golf in the Sun (G.I.T.S)

A Bit about Mike

From beginner to Pro in 2.5 years; Mike has made fast progress since taking up golf as an Army amputee. His advice will make you a better golfer, while his story cannot fail to inspire you. Imagine I told you about a man who didn’t pick up a golf club until he was 36 years old. Imagine that, within a year, his handicap had plummeted from 28 to eight. Within three years of taking up the game, he’d turned professional and won events in multiple continents, beat Ian Woosnam, nearly qualified for the Open, shot rounds in the low 60s and recently impressed 19 PGA Tour winner Matt Kuchar during a round together at The Renaissance Club…

Mike made his professional debut in Spain on The Gecko Tour in October 2016 and now splits his time between golf’s satellite tours and the European Disabled Golf Association. He won the 2018 South African Disabled Golf Open by an astonishing 12 shots and successfully defended his title this year. He’s currently ranked third in the world for golfers with disabilities, and he’s on course to take the top spot soon. He represented Great Britain in the Simpson Cup at Oakhill, the equivalent of the Ryder Cup for wounded and sick veterans.

Over the coming weeks we will be putting together some demonstration videos with Mike to include :

• Warm up / Swing / Putting at home drills
• On the tee exercises
• Stretching correctly
• Rotation & Flexibility
• Speed work
• Upper body / core / trunk / low body exercises

Injuries – Online Consultations

Please also note that through this time Elite Performance Therapy will be providing online consultations, prescriptive home exercise as well as self-massage/release techniques – we understand that prolonged sitting can aggravate many underlining back and joint injuries!

To Receive further information and demonstration videos

If you are interested in receiving these complimentary videos and further information please click here or email us directly at info@elite-performance-therapy.com. Be sure to include your membership number!

All the best and keep safe.

Isy & Mike