By Dr. J 0 Comments Brampton, Health Tips

Stretching at Work

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You might need to step out of your comfort zone to do some stretching at work but I assure you that you won’t regret it. For the majority of us, we sit at a computer for most of the day and do the worst thing ever for our body. We are still and inactive but also carry poor posture so we can be comfortable at our desks. What you have already noticed is with prolonged sitting these little aches get a lot worse and can cause significant pain for some people.

When we sit with poor posture what we are doing is straining the neck and upper back. This is caused from holding a certain position for a long period of time as well as not continuing to be active throughout the day.

Below are 2 very effect stretches you can do as your sitting at your desk to give you some relief. First is a simple seated sideways bend of the neck. Here you pull your ear towards the same side shoulder giving your neck nor mobility and less tension.

Second is forward neck stretch where you grip the back of your head, gently pulling your chin into your chest giving the back of your neck and your upper back a nice deep stretch.

These simple stretches should help you with reducing some pain and gaining mobility as your sitting at your desk.

By Dr. J 0 Comments Brampton, Health Tips

Menopause and Exercise

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Menopause is a physiological change that every women experiences usually after their 40s. The majority of women who are in menopause may experience some mood swings, weight gain, fatigue and  loss of sleep. It is also associated with increased risk for developing osteoporosis (weakening of bone) and heart diseases. For many women, these changes can be uncomfortable. The research shows that regular exercise can help prevent and/or recover from detrimental effects of the menopause. Consult with your healthcare professional before commencing or participating in any exercise program, especially those who are suffering from pre-existing medical conditions and taking medications.

Physiotherapists are qualified exercise professionals who prescribe patient-centred exercise programs for post-menopausal women. The intensity and type of exercise varies for each woman and depends on the individual’s fitness level, interest and convenience. The exercise can include low impact aerobics (cycling, swimming, walking) exercise to improve cardio-vascular endurance, strengthening exercises to improve strength in pelvic floor and other muscles, mobility and stretching exercises to improve flexibility, balance exercises, breathing exercises and yoga.

Contact Form and Function today to see how a combination of lifestyle choices can help improve your symptoms of menopause.

By Dr. J 0 Comments Health Tips, Markham

Breathing

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It’s funny but breathing is something we do all day every day but people can be doing it “wrong” (For the record, there isn’t a wrong way to breathe, just less efficient ways). To breathe more efficiently, you want to breath diaphragmatically. Here’s how:

  • Relax your body, especially the neck and shoulders
  • Place one hand on your stomach
  • Breath in through your nose and feel your hand expand outwards
  • Breath out through your mouth and feel your hand sink back towards your spine

This is the most efficient way to breathe. Take a look at your breathing in a mirror. If you are not using your belly but using your chest and neck muscles to breathe, you are using the wrong tools for the job. Try diaphragmatic breathing to relax those chest and neck muscles or just to breathe more efficiently.

By Dr. J 0 Comments Health Tips

Health Tip: Routine

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Routine is a funny thing for our bodies. On one hand, routine stabilizes the rhythms of our bodies (ie sleep, hormonal, digestive systems, etc.) and minimizes the stress put on these bodily systems. On the other hand, our body can get lazy with routine and needs to be challenged to become stronger and better (ie. Muscular, cardiovascular, neurological, etc.). So what’s the best way to live? Try to have a regular routine with your day to day tasks. Try to rest/sleep, eat, exercise at similar times everyday but challenge your body differently when it comes to the details. Find ways to rest more soundly, eat healthier foods and exercise with more advance exercises when you are used to the old ones.

The professionals at Form and Function can analyze your daily routine and help you create a better routine to fit your desired lifestyle.

By Dr. J 0 Comments Health Tips, Markham

Channel your inner Kung-Fu Master!

Balance and proprioception (where your joint is in space relative to the rest of your body) play an important role in everyday activities:

– walking on the sidewalk and suddenly the curb dissapears (or you didn’t notice it!)

– walking on uneven terrain or an unexpected hole

– performing basic activities of daily living and knowing how your form is (and what it should be)

– balancing and recovering when you find out there’s ice under the snow on the sidewalk

Single Leg Stork Stance

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A simple everyday exercise where you stand on the floor supported by each leg for 30s at a time.

-stay close to a wall or railing you can grab on to if this is difficult for you

-try this on a pillow if this is too easy

Contact Form and Function’s Kung Fu Master John for more tips on how to improve your balance

By Dr. J 0 Comments Health Tips, Markham

New Study: Knee arthroscopy for meniscus tear leads to 3x the risk of requiring knee replacement later

Here is a link to this study. But first, what does this mean? It means that for those of you who have been diagnosed with a meniscus tear, it’s definitely better to exhaust all forms of conservative treatment first before even considering going under the knife.

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Conservative treatment for meniscus tears include manual/soft tissues techniques to normalize range of motion, active rehabilitation to strengthen muscles and stabilize the knee, and modalities to speed up the healing process. Come into Form & Function to discuss your rehabilitation following any meniscus tears. You’ll be glad you did.

By Dr. J 0 Comments Brampton, Health Tips

Inflamed Muscles

Have you ever come home from a long day of work and feel like your body is in pain?  Most people would go directly for the heat pack, but before you do that it is important that you check the temperature of the area first. Using the back of your hand, compare the painful area to another area of your body. If the painful area feels hotter than the rest of the body then it’s a good indication that your muscles are inflamed. This is typically caused from overuse and friction usually brought on by repetitive movement.

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It would be a better idea to use cold compress on the area bringing the inflammation down before you heat the muscle. Take a cold pack and wrap it in a light towel, place it on the resting muscle for 5min on and 2 min off. This will decrease the inflammation in your muscle allowing the pain to decrease as well.

By Dr. J 0 Comments Health Tips, Markham

What is the pain in my heel?

Do you wake up in the morning and take your first step out of bed and are in agony?  Does the pain go away after taking a few steps, only to return later on in the day?  If so, you are most likely suffering from one of the most common foot pain conditions – plantar fasciitis.

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There are several risk factors for the cause of plantar fasciitis, but one of the most common in abnormal foot motion – either too low or high arches.  Things to try at home to help relieve the pain include resting, icing the foot, and stretching the feet and legs.  However, if the pain persists, you may require more treatment.  Contact us for an assessment.

By Dr. J 0 Comments Brampton, Health Tips

Acute Effort Migraine

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The acute effort migraine is precipitated by short periods of vigorous activity such as sprinting. It has been described following such sports as netball, hockey, cycling, swimming, and weightlifting. It is commonly unilateral, severe, usually preceded by an aura, and accompanied by nausea and often vomiting and neck stiffness. Acute effort migraines typically are throbbing or pounding in character, and recovery may require hours or even a full night’s sleep. A past or family history of migraine is often present. Treatment of the acute attack may include ergotamine preparations, oral or injected sumatriptan, analgesics and antinauseants.

By Dr. J 0 Comments Health Tips, Markham

Do This Breathing Technique to Help You Stress Less

Diaphragmatic breathing is deep breathing from the diaphragm, instead of shallow breathing.  It is also a relaxation technique.

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Diaphragmatic breathing has many benefits as there is more oxygen going into your body.  Oxygen will sooth your nervous system, lower stress on your body, and calms your mind, which will in turn improve concentration.

Physically, diaphragmatic breathing will increase your lungs’ capacity and will detox your body as the oxygen will stimulate blood flow.

Diaphragmatic breathing is a breathing technique that you can do anytime, anywhere.  Please make an appointment with the RMT to discuss how to improve your breathing to benefit your health.

John Li, RMT