Merry Christmas From Hoys Physiotherapy
Matt, Rob and the crew at Hoys Physio would like to wish our customers a big thanks for all the support through a very busy 2017 and all the best over the festive season. Rob and I may have a few more grey hairs and be a little more generous around the waist line, but we are extremely proud of the team we have at Hoys Physio and what they have achieved.
Xmas / New Year Trading Hours
Monday Christmas Day:- Closed
Tuesday Boxing Day:- Closed
Wednesday 27th Dec:- Toormina Only 8am-5pm
Thursday 28th Dec:- Coffs Only 8am – 5pm
Friday 29th Dec:- Sawtell Only 8am – 5pm
Monday 1st Jan:- Closed
Tuesday 2nd January:- Normal hours
Is your Phone posture overworking you?
Billions of people are using cell phone devices on the planet, essentially in poor posture. The purpose of this study is to assess the forces incrementally seen by the cervical spine as the head is tilt- ed forward, into worsening posture.
Good posture is defined as ears aligned with the shoulders and the “angel wings,” or the shoulder blades, retracted. In proper alignment, spinal stress is diminished. It is the most efficient position for the spine.
Poor posture invariably occurs with the head in a tilted forward position and the shoulders drooping for- ward in a rounded position.
People spend an average of two to four hours a day with their heads tilted over reading and texting on their smart phones and devices. Cumulatively this is 700 to 1400 hours a year of excess stresses seen about the cervical spine. It is possible that a high school student may spend an extra 5,000 hours in poor posture.
The weight seen by the spine dramatically increases when flexing the head forward at varying degrees. Loss of the natural curve of the cervical spine leads to incrementally increased stresses about the stresses may lead to early wear, tear, degeneration, and possibly surgeries. While it is nearly impossible to avoid the technologies that cause these issues, individuals should make an effort to look at their phones with a neutral spine and to avoid spending hours each day hunched over
Reference:- Hansraj, K.K. (2014) Assessment of Stresses in the Cervical Spine caused by Posture and Position of the Head. Surgical Technology International, 25, 277-279.
5 Steps to Keeping You Running this Spring
So, this is it. You are going to do a bit of running and get fit this spring. The plan sounds simple, a couple of runs this week, Parkrun on Saturday morning, how hard can it be. It’s not hard but you do need to follow a few simple steps to keep you going.
Listen to Your Body
It’s a common story, I felt my calf tightening up, but thought I would be fine to keep going, now I can’t even walk. 6 weeks of not running at all, to let a muscle tear repair, is going to affect your training a lot more than a backing off a little.
The days of jumping out of bed and running down the road are behind you. An appropriate warm up decreases the risk of injury. Call into Hoys Physio to get your copy of warming up for running flyer.
Check your Equipment.
A decent pair of shoes and clothes that don’t cause any chaffing. Easy… but how old are your shoes? How do you know those shoes are right for you? Did a salesperson sell the shoes or did they fit your shoes?
Take Your Time
As a rule of thumb, you should not be increasing your running distances or time running by more than 10% per week. Would you expect to be able to run a marathon a week after commencing training?
When in Doubt, Ask
Seeking the right advice will keep you injury free and enjoying your running. If in doubt, give us a call and we will put you on the right track. After all, it is a pretty simple task, one foot in front on the other!
See you out there.
Massage Gift Voucher
New Massage Gift Vouchers have just arrived, that perfect little
stocking filler for those in need, call 66527355 to enquire
Falls Prevention and Exercise that help
Falls and frailty is related to age related loss of muscle mass in the older adult population.
At least one-third of community-living Australians aged 65 years and over fall every year, with even higher rates for people in aged-care facilities and hospitals. Falls are also the leading cause of injury-related death and hospitalisation in these people. An older person is over three times more likely to be admitted to a nursing home after a fall than before, and over ten times more likely after a fall that caused an injury.
Falls can result in permanent disability, restriction of activity, loss of confidence and fear of falling, all of which reduce quality of life and independence. The economic cost of fall-related injuries is estimated at more than double that of injuries in car accidents.
PILATES Classes on hold over X-mas
Pilates at Hoys
Pilates Classes at Sawtell and Jetty practices will be on hold between Christmas and the New Year. Classes will start again the first week in January.
Hydro Session will be on hold between Christmas and New Years. Then will back into summer, bigger and better than ever, making hydro as popular as ever.
Coffs Harbour: Tues & Thurs 8:30am – 9:30am
Sawtell:- Tues 8:30-9:30am