Covid Shoulder

by Zeinab Ndow

Kinesiologist, BKin

With working from home becoming the new normal among many of us, having an ergonomically designed workstation may not be at the top of our priority list. This may cause problems such as “Covid Shoulder” (as our physiotherapist Gail puts it) and neck pain from static seated postures sustained for long periods of time. In order to potentially prevent these types of injuries, addressing the engineering factors that come in to play may be necessary. 

Tips for a healthier workstation:

  • Elbow angled at 90 degrees with respect to the keyboard and computer mouse 
  • Wrists in neutral position (not angled upwards or downwards) 
  • Armrests should be at a height that support the forearms and allow your shoulders to be relaxed, (not shrugged or pulled down)
  • Make sure your neck remains neutral and is not protruding forward excessively to look at text on a screen, instead consider increasing the text font size on your screen 
  • Place a pillow or rolled towel in between the backrest and your back for added support
  • If seated in front of a computer, the top of the computer screen should be at eye level or slightly below the line of sight 
  • If looking at documents on a desk, consider a vertical or angled document holder to lessen the possibility of neck pain from flexing the neck forward.
  • If writing at a desk, try to lean back in your seat and pull the chair closer to the desk instead of leaning forward in the chair and flexing the neck forward. 
  • Stand up at least once every half hour and stretch or walk around for 5 minutes! Our bodies are made to move! 

 

If you are experiencing neck and back pain from working from home, or for guidance in preventing such injuries, book an appointment with one of our physiotherapists today.

1 Minute Read On Stretching the Hip Flexors

By Zeinab Ndow
BKin

The hip flexors are a group of muscles that are important for stabilization of the spine and pelvis, and are used for lifting the knees towards the torso in daily activities such as walking up stairs, running, and walking uphill. Additionally, when we are in a seated position, the hip flexors remain contracted and shortened (because the hips are in a flexed position). Prolonged sitting in this position causes the hip flexor muscle fibres to shorten over time, and this may contribute to lower back pain when these shortened muscles pull on the pelvis and spine, causing the pelvis to tilt forward.

Pelvic Tilts forward = Compression in spine!

Tight hip flexors = Decrease glute muscle use → result: low back and knee pain

The Hip Flexor stretch is an excellent stretch to incorporate into your daily stretching routine. Doing this stretch will help with tight hip flexors experienced from a sedentary lifestyle, or activities where this position is used frequently.

This stretch can be performed in both a standing and kneeling position, and should be held for at least 60 seconds. Try this stretch 2-3x daily.

TIPS in Standing:
Stand with one foot in front of the other, with both feet parallel. If your back foot starts to turn outwards, consider the kneeling version as you may have tight calves and hamstrings and we want to focus on the hips in this stretch!
Ensure your hips are aligned (facing forwards) and not turning outwards or inwards.
Slowly bend your front leg, stopping when you feel a stretch in your back hip. Make sure your front knee does not go past your toes.
Keep your back upright (do not arch or slouch)

TIPS in Kneeling:
Start by kneeling down with your front and back leg at approximately 90 degrees and place a towel under your back knee if kneeling is uncomfortable.
Ensure feet are parallel with each other as in the standing version
Slowly lean forward, stopping when you feel a stretch in your back hip. Make sure your front knee does not go past your toes.
Keep your back upright (do not arch or slouch)

What is a Kinesiologist?


Our Kinesiologist – Jordan Javier takes the times to answer a question he is often asked.

What is a Kinesiologist?
by Jordan Javier

Kinesiologists are human movement specialists who work with individuals with injuries, pain and chronic disease and help them regain their overall fitness through exercise prescription. I am certified to perform a functional movement screen to determine dysfunctional movement patterns and asymmetries. With the information gathered, a Kinesiologist will provide corrective exercises to improve movement patterns by ensuring proper mobility and stability are utilized by the joints that require them so others do not compensate. By correcting your movement patterns, you can reduce pain from old injuries and prevent new ones from occurring. Whether you’re recovering from a current or previous injury, an athlete trying to make it the next level or just trying to improve your overall fitness, understanding how your body moves will lead to proper exercise technique at the gym and in your daily activities. With proper movement technique, the correct muscles will be activated which will positively translate into your exercise regime and daily activities and at the same time decrease your risk for injury.

If you have any questions, don’t hesitate to call or email the clinic and ask for Jordan!

Pelvic Floor Video Blog

Have you ever wondered what pelvic floor physiotherapy is all about?

Our pelvic floor physiotherapist, Sarah Leong, takes the time to explain what it’s all about in this video and explains how this form of treatment is helpful for both women and men. Eliminating the belief that pelvic floor physiotherapy is only for pregnant woman.

To learn about all the benefits watch the video below!

by Sarah Leong, BSc, MPT
Pelvic Floor Physiotherapist