Time to step away from your desk; your work will be there when you get back. Stand with your feet hip width apart, clasp your hands behind you and bring your knuckles down to the floor. Open up the chest and take an inhale in and long exhale out. Bring your arms overhead to stretch triceps, it’s an old school stretch but a good one, hold for 30 seconds then switch to the other side. Last stretch, bring your hands to the top of your shoulders and gently twist to the right and then to the left. Should a registered massage therapy treatment for your back, shoulders, neck and arms sound good to you, you know where to find us at ruperthealth.com
Rupert Health has taken the 2-minute plank challenge. Our office assistant, George, was able to plank for exactly 2 minutes. Our registered massage therapist, Rebecca, clocked in at 4 minutes, 11 seconds. The plank pose is well known to be helpful in strengthening the core muscles. Other benefits include strengthening the shoulders and decreasing discomfort in your lower back muscles. You can start off your plank pose slowly and gradually build up strength by adding 15-30 seconds to your plank over time. Try out the 2-minute plank challenge, let us know how you do! Visit us at ruperthealth.com
Did you know that cat cow poses and Child’s pose can help stretch out your lower back? Stretching can help improve flexibility and lengthen the muscles that have been shortened over time. Strengthening the core muscles with plank poses and mini crunches along with glutes bridges can also help. Does a registered massage therapy treatment to relieve tension in the lower back sound good to you? We’re here to support you! Book in with us at ruperthealth.com
Let’s take a moment to pause, be still and assess where we are at with our mind. The emphasis may be on how the body feels but let’s not forget the connection between the body and mind. One way to meditate is to reflect on this question, “what are you most grateful for in your life at this moment?” Thinking about all the things that you are grateful for or what is going well in your life allows you to create a feeling of appreciation of life that can overflow into your relationships with others and into your journey through life. At Rupert Health we are grateful to all of our patients, we are thankful that during a pandemic we can still assist you with safety measures in place and we appreciate your trust and support in us. Whether it is registered massage therapy, chiropractic care or exercise rehabilitation, we are here to support you, always. Your appointment is ready for you at ruperthealth.com
Time to step away from your desk, your work will be there when you get back. Stand with your feet hip width apart, bring your hands together behind you, put one thumb on top of the other and bring your shoulders back and down. Take an inhale in and a long exhales out, relax your shoulders down. Twice more, big inhale in and long exhale out. Switch hands and use other thumb this time, bring your shoulders back and down. Again, with two deep inhales in and long exhales out. Feel free to add slow neck circles, nodding “yes” then “no”. Does a registered massage therapy treatment focusing on your middle of the back, shoulders, arms and neck with strengthening to retract your shoulders back sound good to you? Your appointment is ready for you at ruperthealth.com
A recent TED Talk discusses the “7 types of rest that every person needs.” The first type, physical rest can be active or passive. Passive rest is achieved by sleeping and napping while active rest obtained by ways including yoga, stretching and massage therapy. Yoga and stretching may improve one’s flexibility while massage therapy has been shown to improve one’s circulation, decrease blood pressure and reduce heart rate. Is getting more rest your self-care goal for the New Year? We’re here to support you, book your registered massage therapy appointment at ruperthealth.com
What is Bell’s Palsy ?
Bell’s palsy is a condition that includes rapid weakness in facial muscles. For most cases, the condition is temporary and improved over weeks. The weakness of facial muscle causes half of patient’s face appears to drop, one sided smile and inability to close the eye from that side.
Bell’s palsy is also known as acute peripheral facial palsy. The exact cause of weakness in facial muscle is still unknown, but it can occur at all ages. However, it is believed that the weakness is caused by following two. One could be the result of inflammation of the seventh cranial nerve, which carries electrical signals between the brain and facial muscles. The other one could be a reaction of viral infection.
Bell’s palsy is temporary for most cases. Usually within weeks, the muscle weakness will start to improve and completely recover in half of a year.
Rapid onset of mild weakness to total paralysis on one side of the face
Facial droop and difficulty to make facial expression, such as closing eyes or smiling
Pain around the jaw or in or behind the ears on the affected side
Increased sensitivity to sound on the affected side
Loss of taste
Changes in the amount of tears and saliva you produce
See A Doctor
See a doctor when you experience any type of paralysis because you may have a stroke. Although Bell’s palsy is not caused by a stroke, the symptoms are similar. Typically, most cases recover fully with or without treatment and surgery is rarely an option for Bell’s palsy. Go to visit your GP when you experience facial weakness or drooping to seek underlying causes and severity of the illness.
Mayo Foundation for Medical Education and Research. (2020, April 2). Bell’s palsy. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/bells-palsy/symptoms-causes/syc-20370028.
Lower back pain is common among population. Prior to treatment by health care professionals, it is useful to have an understanding on different diagnostic categories of lumbar discs terminology.
Defines discs that are morphologically normal, without the consideration of the clinical context and not inclusive of degenerative, developmental, or adaptive changes that could be considered clinically normal (Fardon, Williams, Dohring, Murtagh, Rothman & Sze, 2014, p.3).
Includes discs that are congenitally abnormal or that have undergone changes in their morphology as an adaptation of abnormal growth of the spine, such as from scoliosis or spondylolisthesis (Fardon, Williams, Dohring, Murtagh, Rothman & Sze, 2014, p.3).
Includes subcategories of annular fissure, degeneration, and herniation
Annular fissure refers to separations between the annular fibers or separation of annular fibers from their attachments to the vertebral bone (Fardon, Williams, Dohring, Murtagh, Rothman & Sze, 2014, p.3).
Degeneration refers to all of the following: desiccation, fibrosis, narrowing of the disc space, diffuse bulging of the annulus beyond the dis space, fissuring, mucinous degeneration of the annulus, intradiscal gas, osteophytes of the vertebrae apophyses, defects, inflammatory changes, and sclerosis of the end plates (Fardon, Williams, Dohring, Murtagh, Rothman & Sze, 2014, p.4)
Herniation refers to a localized r focal displacement f disc material beyond the limits of the intervertebral disc space. The disc material may be nucleus, cartilage, fragmented apophyseal bone, annular tissue, or any combination thereof (Fardon, Williams, Dohring, Murtagh, Rothman & Sze, 2014, p.4).
Herniated disc may be classified as protrusion or extrusion, contained or uncontained (Fardon, Williams, Dohring, Murtagh, Rothman & Sze, 2014, p.5-6).
- Protrusion is present if the greatest distance between the edges of the dis material presenting outside the disc space is less than the distance between the edges of the base of that disc material extending outside the disc space
- Extrusion is present when, in at least one plane, any one distance between the edges of disc material beyond the disc space is greater than the distance between the edges of the base of the disc materials beyond the disc space or when no continuity exists beyond the disc space and that within the disc space
- Contained refers to if the displaced portion is covered by outer annulus fibers and/or the posterior longitudinal ligament;
- Uncontained when absent of such covering
Includes disruption of the disc associated with physical and/or imaging evidence of violent fracture and/or dislocation and does not include repetitive injury, contribution of less than violent trauma to the degenerative process, fragmentation of the ring apophysis in conjunction with disc herniation, or disc abnormalities in association with degenerative subluxations (Fardon, Williams, Dohring, Murtagh, Rothman & Sze, 2014, p.6-7).
Includes infections, infection-like inflammatory discitis, and inflammatory response to spondyloarthropathy. Includes inflammatory spondylitis of subchondral end plate and bone marrow manifested by Modic Type I MRI changes and usually associated with degenerative pathological changes in the discs (Fardon, Williams, Dohring, Murtagh, Rothman & Sze, 2014, p.7).
Refer to primary or metastatic morphologic changes of disc tissues caused by malignancy (Fardon, Williams, Dohring, Murtagh, Rothman & Sze, 2014, p.7).
Miscellaneous paradiscal masses of uncertain origin
Refer to a paradiscal mass or an increase in the size of herniated disc material may be created by epidural bleeding and/or edema, unrelated to trauma or other known origin (Fardon, Williams, Dohring, Murtagh, Rothman & Sze, 2014, p.7).
Fardon, D. F., Williams, A. L., Dohring, E. J., Murtagh, F. R., Gabriel Rotheman, S. L., & Sze, G. K. (n.d.). Lumbar disc nomenclature: Version 2.0 Recommendations of the combined task forces of the North American Spine Society, the American Society of Spine Radiology and the American Society of Neuroradiology. The Spine Journal. doi:https://doi.org/10.1016/j.spinee.2014.04.022
Link to the article: https://ruperthealth.com/research/lumbardisc.pdf
The physical results of stress:
Stress can have a negative impact on our physical health and cause things such as headaches, stiffness, muscle aches, and pains. Additionally, tight muscles can lead to posture issues and poor sleep, which can end up creating more stress.
To avoid stress affecting your physical health, make sure to always adjust your posture especially at times when you are feeling stressed. Having improper posture frequently can lead to problems with your back and spine overtime. If you are clenched up and feeling stressed, check your posture and adjust your posture so that you are sitting up tall and straight. To make sure you are maintaining a straight back position, it is best to sit on a chair with back support or have your back against a wall.
The importance of mindfulness:
Mindfulness meditation is a common technique used to combat stress, anxiety, chronic pain, depression, and headaches. Add mindfulness to your everyday routine; even as little as 10 minutes can make a big difference in our overall sense of well-being. Meditation is easy to implement to anyone’s lifestyle, as it is a cost saving practice that involves low physical and emotional risk and has the potential to empower people to be more actively engaged in their mental health.
Some significant health benefits of mindfulness are insignificant improvements in pain, anxiety, overall well-being, and the ability to participate in daily activities. Incorporating mindfulness frequently has also been found to improve your overall mood and reduce stress.
Ways to practice mindfulness:
What is Ergonomics?
Ergonomics is the science of fitting workplace conditions and job demands to workers’ capabilities. For example, the size data of human bodies to design chairs, tables, and walkways. While many people are adjusting to working from home, it is important to create an environment that is ergonomically friendly, especially for those who are sitting at a desk for long periods of time. Creating a proper ergonomic workspace is crucial to keep you comfortable at work and can prevent injuries from occurring overtime.
Creating the Perfect Ergonomic Workspace
Consider following these tips when creating a suitable workspace:
1. Choosing the right chair
- Adjust your chair’s height to make sure that your feet rest flat on the ground. Make sure that your hips, feet and elbows are bent at 90 degrees. Use a footrest to support your feet if needed. Armrests of your chair should be adjusted so that your arms can rest on them with ease, ensuring that your neck and shoulders are relaxed downwards.
2. Adjusting your desk and monitor height
- Position your computer monitor to the height of your eye level and at least an arm’s length away to reduce any strain on your neck or eyes. A good height would mean you shouldn’t have to hunch over or tilt your head up to see the computer screen. If you are using a laptop, adjust the height by using a laptop stand when typing to reduce strain and tension.
3. Organizing your desk space
- Keep frequently used tools within close proximity to minimize reaching. For instance, keep your keyboard mouse, pen and notepad, and telephone nearby to avoid repeatedly twisting to reach for these things. Make sure that there is clearance under your desk for your knees, thighs, and feet and try to not store items under your desk.
4. Having good posture
- To reduce strain, ensure your shoulders are relaxed and placed back. Align your head with your shoulders, and keep your hands at or below elbow level. Continue to be aware of your head position and posture throughout the day, as we often forget about our posture from concentrating on the computer too long.
5. Taking regular breaks and stretching
- Follow the 20-20-20 rule: After every 20 minutes of looking at your computer screen, give your eyes a 20 second break by looking at something else that is at least 20 feet away. Sitting at a desk for long periods of time can cause tight muscles and long-time compromise for pain in your back and neck. It’s crucial to remember to take stretching breaks every 30 minutes to relieve some tension and avoid pain overtime. Below are some stretches you can follow. Alongside with stretching, take a few minutes to go on a short walk to get your body moving and reduce eyestrain from starring at a computer for a long time.