Archive: February 29, 2016

Ski Fit 5 – Morning Warm Up Essentials #SkiFit5

Getting ready for a day on snow? Feeling rough from your previous day on the slopes (and the inevitable Après Ski)? All skiers and snowboarders, whatever their level, can relate to this. Apart from a hearty breakfast and some decent fluids, there are some really simple exercises you can do to warm yourself up and prevent injury on the slopes. These ones are our top 5. #skifit5

Leg swings – repeat slowly and smoothly 10 times on each leg

Leg Swing 1Leg Swing 2

 

Threading the needle – repeat slowly and smoothly 5 times on each side
Threading the Needle 1Threading the Needle 2Threading the Needle 3

Step calf stretch – Hold for 20-30 seconds. Repeat twice on each leg with a straight knee and with a bent knee

Calf Stretch 2. Calf Stretch 1

 

 

Quad stretch – Hold for 20-30 seconds. Repeat twice on each leg

Quad Stretch

 

 

 

 

 

 

 

 

 

 

Hamstring stretch – Hold for 20-30 seconds. Repeat twice on each leg

Image-1

 

Do these exercises slowly, smoothly and gently. They should be comfortable and pain free. Wait until you hit the hill to push your limits. #SkiFit5

 

 

 

Ski Fit 5 Minute Masterclass – #SkiFit5

As part of the Ski Fit network, the team at Bespoke Physio are releasing a short series of blogs on preventing injuries on the slopes. This follows on from the fantastic series published last month by our Australian Ski Fit partners In Clinic Physiotherapy.

Pic Blanc

What better place to write these blogs than from the lovely village of Alpe D’Huez in France. For the next 5 days we shall be releasing one 5 minute blog post per day. Today’s post is on preparing yourself for the Slopes. Enjoy our first post in the #SkiFit5 series!

 

SkiFit5 – Pre-Ski Strength

 

Booked your ski holiday? Time to get ski fit. Skiing and snowboarding are very demanding on the body. They require strength, endurance, flexibility, cardiovascular fitness and balance. Exercise such as running or cycling is great for improving general fitness and should form an essential part of your preparation. However, in order to prepare adequately for the slopes, sport specific exercises must also be included. The 5 exercises below are simple yet challenging and you don’t need to go to the gym to do them. The best thing is they get great results! Check them out. #SkiFit5

 

 

  1. Decline Squats

You can do these on a decline board at the gym or you can place a rolled yoga mat under your heels to replicate it at home.

Decline Squat 1Decline Squat 2

 

  1. Single Leg Squats

Be sure to keep your hips level and line up the centre of your kneecap with your 3rd toe to maintain a good alignment throughout the leg. Don’t go too deep and concentrate on maintaining good control. Progress on by moving your arms and trunk or standing on a bosu ball.

Single Leg Squat 1 Single Leg Squat 2

 

  1. Double Leg Bridging

Fantastic for Glut and Hamstring strength. You can progress this using a gym ball or by moving to single leg bridging – very hard work!

 

  1. Lateral jump squats

The main thing here is to have soft knees for a controlled landing. A great whole body workout.

  1. Single leg balance

Balance and proprioception are so often over looked but in dynamic sports like skiing and snowboarding they are as important as strength. Single leg balancing is a really simple and effective way to sharpen up your proprioception. Progress it on by using a wobble board or bosu ball, or add in throw and catch aspect.

Single Leg Stand 1 Single Leg Stand 2

 

Stay tuned for the second instalment of the SkiFit5 series from the French Alps! #skifit5

If you would like a more individualised assessment and individualised conditioning programme BOOK NOW with Bespoke Physiotherapy.

For those Living in the Southern Hemisphere we thoroughly recommend you check out our Australian Ski Fit Network partners In Clinic Physiotherapy for expert care and advice.

Neck pain – The 5 BEST ways to avoid neck pain

Neck pain can be the bane of our lives for regular computer users so we have thankfully got Veronica Swainson (Specialist Occupational Health Occupational Therapist) joining our team and here to share some simple tips to help you at work.

 

Here is what she had to say…

 

Neck pain is a common problem, in fact 2 out of 3 of us will report neck pain at some stage in our lives.  Computers have revolutionised our workplace and eliminated many inefficient duties such as collecting the mail.  The downside of this is that we can spend all day sitting at our desk typing away without a break.  Our bodies are stuck in one fairly static position all day. It’s no wonder that when we get up to go home at the end of the day we end up feeling stiff and sore.

 

Here are 5 simple ways to avoid neck pain when working at the computer:

 

  1. Supportive Chair

 

Make sure that you have a chair with a seat that is long enough to provide support to your bottom and thighs without pressing on the back of your knees.  A good chair should have a comfortable backrest supporting from the curve of your back to your shoulders.

 

  1. Sit tall

 

Remember to sit your bottom into the back of your chair seat and move your chair in close to the desk.  This will enable you to make the most of the support from your seat and from your backrest. When sitting in your chair your hips should be slightly higher than your knees to support the curve of your lumbar spine. Your feet need to be flat on the ground or supported by a footrest.  Your forearms should be parallel to the desk.

 

  1. Position your computer screen

 

Ensure that you are facing directly towards your computer screen and not twisted left or right.  Sit within arm’s reach of your screen and with the top 1/4 of your screen at eye level.

 

  1. Move regularly

 

It can be difficult to always remember to get up and move around when you’re busy at work.  So another way to build in a little bit of movement to your day is to do a little stretch after each block of work e.g. after reading a long email.

 

Firstly roll one shoulder then the other.

 

Followed up by lifting one hip and leg off the seat and then the other.

Image result for hip flexion chair

 

Finally complete a gentle neck tuck and gently turn your head from side to side.

 

 

  1. Stay hydrated

 

Keep a water bottle at your desk and drink small amounts regularly throughout the day.

 

 

When should you worry?

 

Most neck pain isn’t caused by anything sinister. However, if you have any of the following symptoms please get them checked out with your GP:

 

– You also have weakness, numbness or persistent pins and needles in your arms or hands

– The pain is getting worse rather than better

– You feel generally unwell, feverish or have rapidly lost or gained weight recently

– Other medical problems such as cancer, arthritis or a history of a recent accident

– The neck bones (rather than the muscles) are very tender

– You experience other symptoms such as nausea, dizziness, double vision, drop attacks or problems with your speech or swallow

 

Still can’t get comfortable at your desk?

 

Click here to find out more about work station assessments or feel free to contact us here at Bespoke Physiotherapy and we can visit you at work and help you set-up your workstation.