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Stress Advice

Don't let stress ruin your day. Check out the advice below or read about our workplace presentations and webinars in the services section of this website.

We see injuries that are a result of stress everyday.

Here are some useful pointers to limit the negative impact of stress at work:

 

Physical Stress Skills

  • Keep your body moving regularly to loosen muscles and joints and use up the excess energy generated by the stress response.
  • Incorporate gentle breathing exercises whenever you can: see our exercises section and physio videos to learn more
  • When stressed and tense, shake your limbs to release tension.
  • Get to know some simple stretches and exercises to release tension in your stress areas: particularly of the jaw, neck and shoulders, arms, hands and lower back.
  • Practice humming loudly or silently to calm your mind and nervous system.
  • Get out in nature and seek open horizons, or remember to look up at the sky! This creates a sense of space inside when we feel stuck.

 

Mental Stress Skills

  • Develop positive thinking habits.
  • Exercise regularly.
  • Write down something that went well recently, or three things that you are grateful for.
  • Commit five random acts of kindness.
  • Appreciate the things you have control over and accept those you don’t.
  • Consciously wish the best for others.
  • Sleep (or just rest if sleeping is difficult) and eat well.

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    Common Injuries

  • Clicking Shoulder

    Clicking or crunching in the shoulder can be caused by a number of things. Most people fear that the clicking is caused by bone hitting bone. However, thankfully nowadays this is rare. If you have this, it is likely that for many years you have been suffering severe pain and...

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  • Facet Joint Problems

    Facet joint pain is normally localized: centrally over your spine or to one side. It may feel like a "catching pain" during certain movements like bending backwards, or turning. It is associated with poor posture, repetitive strain (e.g. horse riding) or injury (e.g. snowboarding falls)The common factors that contribute to...

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  • Carpal Tunnel Syndrome

    We often find that this is over diagnosed and that often the arm and hand pain (and weakness) is actually being caused by a tendinopathy that is fully treatable with physiotherapy. However, true carpal tunnel syndrome is caused by irritation of the median nerve that runs though the wrist joint...

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  • Achilles tendinopathy (previously called tendinitis)

    If the pain comes on gradually then it is probably an Achilles tendinopathy. It used to be referred to as an Achilles tendinitis but advances in research then showed that it was not an inflammatory condition, which is what the itis part of the word refers to. It is caused...

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  • Stiff Thoracic Spine

    The thoracic spine – middle and upper part of the back - is the stiffest part of the spine due to the ribs attaching here, but it commonly becomes too stiff as a result of poor postures. Please click here to learn correct sitting posture. Thoracic spine stiffness puts more...

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  • Neck Pain/Tightness

    Mild neck pain and/or tightness that comes on slowly is commonly due to the upper back rounding forwards and the chin pointing forwards and upwards, which increases muscle and nerve tension and may cause pins and needles or pain in the arms and hands. Sometimes, breathing becomes restricted due to...

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  • How to find pelvic neutral

    Please click here to learn how the back works before reading the following. Do not do the following if you have any back pain- you must see a Physiotherapist or Osteopath for a full assessment, diagnosis and guidance through the exercise. Please click on the link to learn how to...

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  • Stretching

      A note on static stretching v dynamic stretching I bet you can't remember the last time you saw elite athletes doing a static stretches pitch-, track- or court side pre-performance. That is because research now shows that static stretching is not advisable before exercise. This is because it slows...

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  • Correct your neck posture

    Please read how the neck works before reading the following. The effect of gravity on the head is that it moves down and forwards, away from the body. As a result of the head being lowered it then has to be rotated upwards in order to look straight forwards not...

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  • Train shoulder posture

    Please click here to read how the shoulder works before reading the following. It is essential to reposition the shoulder joint correctly, which you must do under the guidance of a physiotherapist to make sure you dont do more damage. The most common incorrect position is the shoulderblade being held...

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  • Breathing and relaxation training

    Many spinal, hip and shoulder problems can be helped by retraining breathing habits and releasing the structures involved in breathing, such as the diaphragm and thoracic spine.

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  • ITB and TFL release

    Please click here to read how the knee works before reading the following.

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