Work-related pain isn't just limited to construction and heavy manufacturing. Sitting at a desk in the same position all day, performing repetitive motions, can worsen and even cause musculoskeletal conditions, pain, and general discomfort. Take a few minutes and try some energizing, cost-effective and time-efficient exercises, right from the (dis)comfort of your desk. Get ready for a physical and mental reset: Physiotherapist Breanne Lyon's is here to help! Here's a quick video demo, and the descriptions and recommendations are below.
- One Arm Hug
Take one arm across your chest, and place your hand on your opposite shoulder. Use the forearm of your other arm to cradle your elbow, and pull your elbow into your chest for a deeper stretch. Hold for 25 seconds. Repeat 2-3 times on each side. - Reach for the Sky!
Begin by sitting straight up in your chair with your feet flat on the ground. Link your hands together, push your palms out in front of you, and reach your arms above your head. Make sure to keep your shoulders relaxed. Hold for 15 seconds, repeat 5 times. - Seated Lat Stretch
Take one arm above your head, reach to your opposite side with the forearm facing the front. Use your other hand to grab your wrist and pull for a deeper stretch. Hold for 15-30 seconds. Repeat 2-3 times per side. - Seated Tricep Stretch
Raise your arm and bend your elbow towards your back, reaching your palm as far down as you can. Use your other hand to push your elbow back for a deeper stretch. Hold for 15 seconds. Repeat 3-5 times per side. - Wrist Stretch
Start with your palms together in front of your chest. Slowly lower your hands toward your waist, keeping your palms together, until you feel a mild to moderate stretch in your wrists. Hold for 15 seconds. Next, push the backs of your hands together for a reverse stretch. Hold for another 15 seconds. Repeat 5 times on each side. - Seated Spine Twist
While sitting in your chair, cross one leg over the other. Twist your body toward the side with your leg on top. Use the arm of the chair to pull yourself into a deeper stretch. Hold for 15 seconds, repeat 3 times on each side. - Hamstring Chair Stretch
While sitting at the edge of your chair, with your heels on the ground and toes pointed up, reach your torso toward your legs. Keep your back straight. Hold for 25 seconds, repeat 3-5 times. - Calf Raises
Stand behind your chair, and place your hands on the back of the chair. Raise yourself onto the balls of your feet slowly, while tightening your calves, and keeping your back straight. Hold for a few seconds at the top, and roll your feet back down. Repeat 10 times.
Want help developing a customized, accessible, and attainable movement routine? Book an appointment with Breanne and get started today. Resolve discomfort and avoid pain and injury. Your body (and your boss!) will thank you.
Pregnancy and childbirth can have a significant impact on women and birthing peoples' pelvic floor muscles. This can lead to pain, discomfort, incontinence (the involuntary leakage of urine), and other issues, including pelvic organ prolapse. Pelvic organ prolapse is when one or more of the organs in the pelvis - the uterus, bladder, bowel, or top of the vagina - slip down from their normal position and bulge into the vagina. A prolapse is not life threatening, but it can be uncomfortable and even painful. Pelvic floor physiotherapy is an effective treatment option for these concerns and more, and can help new mom's and birthing people recover after pregnancy and giving birth.
Pelvic floor physiotherapy involves the use of techniques such as exercises, manual therapy, and education to help individuals restore and maintain optimal function of their pelvic floor muscles. The pelvic floor muscles are a group of muscles that support the pelvic organs, including the bladder, uterus, and rectum. During pregnancy and childbirth, these muscles can become stretched and weakened, which can lead to problems such as incontinence, pain during intercourse, prolapse, difficulty with bowel movements, and difficulty returning to sports and other activities post partum. By working with a qualified pelvic floor physiotherapist, individuals who are pregnant or have given birth can receive a customized, effective treatment plan to help meet their specific needs and goals.
When should I see a Pelvic Floor Physiotherapist?
An appointment with a pelvic floor physiotherapist can be beneficial at any stage pre or post partum, even decades after giving birth.
Ideally, someone would have their first pelvic floor physiotherapy appointment before giving birth, while they are still pregnant. This is not a requirement for effective care, but it does provide an opportunity to assess your pelvic health prior to you giving birth, giving us something to compare to after the birth.
Another reason to see a pelvic floor physiotherapist for prenatal care is that they can help you prepare for giving birth. Your physiotherapist can teach you techniques to help prevent perineal tearing, which can sometimes occur during vaginal births. Additionally, a pelvic physio can teach you techniques to help manage constipation, which is a common occurance during pregnancy, especially if someone has a prior history of constipation.
How can a Pelvic Floor Physiotherapist help me recover from childbirth?
One way that a pelvic floor physiotherapist can help you recover after childbirth is by helping you strengthen your pelvic floor muscles. Exercise and manual therapy techniques can be used to target the pelvic floor muscles, helping to improve their strength and tone. This can reduce incontinence, improve sexual function, alleviate discomfort and pain, and improve overall pelvic floor function.
Another way a pelvic floor physiotherapist can help is by fitting you for a pessary. A pessary is a medical-grade device that is designed to aid in the management of symptoms from either pelvic organ prolapse or stress urinary incontinence. Your physiotherapist will conduct a pelvic exam to determine if a pessary would be beneficial for you. There are many different shapes and sizes of pessaries; your pelvic floor physiotherapist can help fit you with the most comfortable and effective pessary for your individual needs.
In addition to the physical benefits of pelvic floor physiotherapy, an appointment with a pelvic floor physiotherapist can also provide a sense of emotional support and education for new parents. Our compassionate team members can help address any concerns or questions you may have about your postpartum recovery as a new parent, and provide guidance on how to manage any challenges you may be experiencing.
By incorporating pelvic floor physiotherapy into their prenatal preparation and postpartum recovery plan, new moms and birthing people can experience improved comfort, function, and overall well-being. If you are a new mom and/ or have recently given birth, and are interested in learning more about pelvic floor physiotherapy and pregnancy, we welcome you to contact us to discuss how we can support you during this exciting (and often challenging) time!
Get to know Parmeet Kaur from our North Office (Evanston)
Meet Subha Velusamy from our South Office (Acadia / Willowpark)
Written by Lisa Shaw, the Owner of Energize Health, from our most recent email newsletter. View the full newsletter (including an exciting baby annoucement!) here.
I had good intentions of having this newsletter in your inbox four weeks ago.
It was a business-related new year’s resolution, in fact: to be more timely and consistent with sending out our email newsletter. The busy holiday season swiftly turned into post-holiday clean up, and before I knew it, the chaotic, back-to-school adjustment had arrived. Drafts of this newsletter sat, untouched, for weeks.
Was my resolution unreasonable? Was I expecting too much of myself? Maybe. Maybe not.
The answers to those questions are important to consider, but it is not what matters most. What matters most is: how do I treat myself in a situation like this, when I didn’t meet my own expectations? What is my inner narrative when a task I deem to be of importance is left out there - hanging - waiting to be finished and I just. can’t. get to it.
Do I beat myself up? Tell myself I should better prioritize, stop procrastinating? Make more time. Rest less. Work more. Produce. Produce. Produce.
Or, instead… can I extend myself some grace? Take a deep breath. Speak to myself, kindly, as I would a friend: “It’s okay. Life has been really busy. No one except you is worried about this work not being done. The work will always be there. Go. Rest. Hug your babies. Eat some food. Nourish your body with exercise, and your mind with a book. Be kind to yourself. You’ll get to this newsletter when you are able, with a motivated mind and rested heart.”
This year at Energize, we want to strive to promote kindness and self compassion. By developing a more compassionate attitude towards ourselves, we may also learn to be kinder and more understanding of others. Mistakes and setbacks (real or perceived) can be seen as learning opportunities, allowing us to practice self-compassion and forgiveness rather than berating ourselves for failing. Through this approach, we can foster a deeper connection with ourselves, our communities, and the greater world around us. Be kind to yourself. This is the only resolution you need.
I invite you to join me in this resolution. Set the simple but profound intention to be kinder to yourself in 2023. Your self-compassion and love will bring better health and happiness to you, and will create a ripple effect, positively impacting those around you in ways you likely can’t even imagine. 🦋
Please accept my kindest and warmest new year’s wishes, belated but sincere. Thanks for being here, and I hope to cross paths with you at one of the clinics soon.
Lisa Shaw
Owner, Energize Health
Direct: 403-869-1220
Email: This email address is being protected from spambots. You need JavaScript enabled to view it.
Christmas may have come and gone, but most kids in Calgary don't go back to school for at least another week. Your precious little angels are already bored of all their Christmas presents, and you long-ago stopped trying to limit their consumption of holiday treats (legitimate food groups this time of year, according to one holiday expert). Struggling to imagine how you'll make it through the next week in one piece? Here are some fun activity ideas with children during winter break:
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