Is slouching that bad for you? – part 2
One of our biggest bad habits is slouching. In part 1, I discussed how slouching can be linked to higher blood pressure, but that is not the only health issue…
It may cause heartburn…
Slumping doesn’t just wreak havoc on your spine but also, in turn, on the alignment of the whole body.
According to some experts, one of the consequences can be heartburn — where stomach acid travels into the oesophagus, causing chest pain.
Slumping doesn’t just wreak havoc on your spine but also, in turn, on the alignment of the whole body
‘The pelvis is like a bowl, and when we stand up straight we hold it flat,’ says Robert McCoy. ‘But as you shift forward, the bowl tips forward and the contents, such as the stomach and digestive organs, shift, too.’
Over time, the sphincter muscle at the bottom of the oesophagus, which usually stops acid coming back up, becomes out of line with the oesophagus and stops working efficiently, leading to heartburn.
So think before you slump!
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Foam Rolling Guide – Part 1
What is a foam rolling? A foam roller readily available from the likes of TK Maxx is a tool for self massage. Foam rolling is basically a cheap and easy way of keeping your muscles flexible. How do you foam roll? You place the foam roller under the area you’re targeting and use a gentle, flowing backwards and forwards motion to apply pressure to the area. How does it work? You know how if you visit us for a massage, we apply pressure to release the knots in your muscles. You use the same principle with a foam roller except you use your body weight to apply pressure. Are there any downside to foam rolling? While I fully recommend foam rolling it will never replace the precision and experience of a massage therapist. It can be difficult to target small areas with a foam roller so a spikey ball is a better alternative. How often should you foam roll? The simple answer is as much as you can. When exercising a foam roller should be used both before and after exercise for best results. Please try to remember foam rolling isn’t a chore it’s a therapy you will gain benefits from it!
Ankle Sprains
Ankle sprains are one of the most common injuries, which involves trauma to the ankle ligament. A sprain occurs when one or more of your ligaments have been stretched, twisted or torn, usually as a result of excessive force being applied to a joint. They often occur if you change direction or speed suddenly, fall and land awkwardly or collide with an object or person – such as when playing sports. If you have ever sprained your ankle, then you will probably remember the initial pain, the considerable swelling and bruising. The swelling from a sprain will often occur soon after the injury, but the bruising may not show until later or it may not show at all. Bruising can sometimes occur some distance from the affected joint, as blood from the damaged tissue seeps along the muscles and around the joint before coming close to the skin. It should be noted that ankle sprains take at least 12 weeks to heal. When to visit your GP? Most ankle sprains are relatively minor and can be cared for by self-treatment. However, you should visit your GP if you think you have a sprain and:
- the pain is particularly severe
- you cannot move the injured joint or muscle
- you cannot put any weight on the injured limb, or it gives way when you try to use it
- the injured area looks crooked or has unusual lumps or bumps (other than swelling)
- you have numbness, discolouration or coldness in any part of the injured area
- the symptoms have not started to improve within a few days of self-treatment
- Rest your ankle.
- Ice (wrap ice cubes in a tea towel) and hold over the ankle for 5 - 20 minutes every 2 hours for 2-3 days, then daily for the next 3 days.
- You can then bandage the ankle in a figure 8 with the heel in the centre of the figure 8, with a compression or elastic bandage.
- Finally you should elevate your ankle to reduce the blood flow to the area, for the first 24 hours.
- Circle your ankle clockwise repeat 3 times
- Circle your ankle anti-clockwise repeat 3 times
- Lie down on your back, point your foot and your toes and then bend your foot up the ceiling and the same time straighten your toes - repeat 3 times.
- Now sit on a char and draw the alphabet in the air with your foot this will move your ankle full a range of movement.
- Once you have your full range of movement back, then you can start increasing your proprioception. You can stand on a pillow on one leg (your affected ankle), and build up the time until you feel that you stability is the same in both your legs.
Tips for a healthy stomach
The stomach is the body's food processor. It takes about 4 hours for a moderate meal to be processed. It takes 7 seconds for food to travel from your mouth to your stomach. Your stomach can hold 1.5 litres of food and drink. Chew each mouthful at least 20 times Chewing produces saliva which start the digestive process efficiently, enabling the food to the broken down thoroughly. Eating to quickly often means you don't chew each mouthful enough and causes problems such as heartburn and indigestion. Swallowing large lumps of food causes problems for the gut as undigested food ferments, creating toxins and gases that irritate the stomach lining; it also prevents absorption of nutrients and creates digestive problems. Digestive enzymes Digestive enzymes help to minimize indigestion, acide reflux, bloating and gas. There are three main clasifications of digestive enzymes:
- Amylases: which break down carbohydrates
- Lipases: which break down fats
- Proteases: which break down protiens
