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19th September 2017 

Walking Your Dog

It has been great seeing lots of people out and about lately many walking their dogs in the fantastic parks that we have in the city. I have noticed however, that whilst walking their dogs on a lead many are pulled by the dog, be careful as this pull on one side of your body can cause stresses and strains. It is easy for us to walk with the dog on our more dominant and stronger side of our body but by doing this regularly you are more likely to get an injury. Try alternating with the other side to help strengthen both sides.

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Gardening

With the sun beginning to shine and the days getting longer and warmer many of us are starting to think about tidying up our gardens.  Here's some tips on looking after your body whilst looking after your garden.

Before you begin
It's best to warm your body up before you start, simple stretching exercises will help to warm your body up, also a gentle walk to get everything moving and blood pumping will set you up well to begin.

Weeding
Bending forward to weed is not the best position for your spine to be weeding, we generally move from one side of our bodies meaning that side is working harder than the opposite side.  Try using a kneeling stool to protect your knee joints and make sure that you lean forward with a straight spine.  Alternatively, try sitting on something like a low stool or sturdy bucket.  Always making sure that you keep a straight spine.

Rest
Like all activities make sure that you take regular rests, if you are competing the same task for a period of time limit yourself to 30 minutes then take a break and come back to it.

Lifting
If you need to lift anything from the floor, make sure that it is not too heavy for you, if it is ask someone else to help.  When lifting make sure that you bend your knees and lift from your hips, not by your back as this can cause strain to your back.

Water
As well as watering your plants make sure that you keep yourself hydrated.  Plenty of water while you work will keep you hydrated.
Enjoy your garden, but make sure that you look after yourself.
For any further advise please do not hesitate to contact me.


Looking after your back at work

I have recently seen more people who work in an office environment and therefore spend long hours sitting at a desk. They often ask me for advice on how they can help their body whilst at work. Here are a few ideas on how to keep active at work and look after your back at work:

Make sure that your work station is at the correct height.
1)Monitor at eye level
2)Adjustable chair with lower back supported, to help keep an upright posture
3)Feet flat on the floor or on a foot rest
4)Elbows tucked into your waist
5)Minimal bend of your wrists.

Make excuses to get up from your desk at 30 minute or so intervals - make a drink, get some water, pop to the toilet, go to the printer.

If you need to contact a colleague go to see them rather than phone or email.

Have walking meetings.

If you are on a phone call try to do this standing or walk away from your desk so that you are not sat at the screen.

If in a presentation meeting try to stand rather than sit.

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