Preparation And Conditioning For Skiing

 

Winter can be a splendid and enjoyable time of year, especially if you love outdoor activities like skiing. ❄

Commonly, muscles that work to internally rotate the hips are activated and engaged during skiing – key for maintaining balance and coordination. 🎿

A great way to condition the body and build muscle memory for skiing is to practice your technique with the use of balance boards, in-line skates, or sports that require quick movements and changes of direction.  🏂

Another important aspect to skiing is the need for endurance and stamina. Interval training is a great tool to build endurance, where you maximize your input for short bouts of time. ⏱

The gains made through interval training can translate into meaningful improvements to your overall endurance; however, as with all activities, progression is key. 👍

#skiing #conditioning #winter #outdoors #balance #coordination #endurance #intervaltraining 

Tips To Stay Active In Winter

 

It can be challenging sometimes to find the motivation to stay active during the winter.

Here are some tips on how to stay active at home:

If you work at a desk, set alarms on your phone as a reminder to move.

Climb stairs to deliberately add more steps to your day.

If you have equipment at home, set up a buddy system for accountability.

Use free online workouts or your gym's online options.

Get a small trampoline for low impact cardio, use a stationary bike with apps like Peloton, use a TRX or resistance bands at home for diversity and creativity in your movement.

Write down exercises on pieces of paper and place in a jar. Pull one out every day to keep your activity interesting.

With kids, build an obstacle course out of household items like couch cushions, pillows or cardboard boxes or set up a scavenger hunt to find items around your home. 🐱‍👤

Get your kids involved in household chores to get them moving and participating.

#winter #exercise #activeliving #movement #motivation #fun #family #health #wellness

Carpal Tunnel Syndrome

 

Individuals with carpal tunnel syndrome experience numbness and tingling in the hand, which can be accompanied by a weakness in gripping. 🤜 These symptoms are due to compression of the median nerve, which travels from the neck, through the muscles of your forearm and wrist, and into the hand. 🖐

Compression of the median nerve may arise from inflammation of the tendons of the wrist, with direct injury or activities involving repetitive movements of the hand and wrist being common causes. ⌨ 🛠

In some cases, carpal tunnel symptoms can be caused by pregnancy, or other diseases such as thyroid disorders and rheumatoid arthritis. 🤰

The key with treatment is to determine the true cause of symptoms, and to treat the cause directly whenever possible.  ✅

This is where we can help! Consult with one of our knowledgeable health care practitioners to receive personalized advice and treatment. 👍

📞 519-662-4441

📲  www.nhwc.ca

🔗 ONLINE BOOKING LINK IN BIO

#carpaltunnelsyndrome #wristpain #mediannerve #wrist #repetition #trauma #chiropractic #physiotherapy #massagetherapy #newhamburgwellness #wecanhelp #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

How Yoga Can Help Ease Your Pain

 

Yoga is a helpful tool for physical and mental well-being. It combines stretching, strength, and meditation to ease stress in the body and promote strength, flexibility, and relaxation. But, did you know yoga also has the potential to help you with your pain? 🧘‍♀️

There have been a number of studies published on the association between yoga and its effects on low back pain and chronic pain. In each study, there were benefits observed both in the short-term and long-term to varying degrees. The bottom line was that an element of active care, which can include yoga, can improve outcomes when you’re suffering from pain. ✅

Taking an active role in your health has been shown to improve your pain more effectively. With yoga, the benefits come from the combination of controlled breathing, body and posture awareness, meditation, strength, and flexibility.

Studies continue to investigate the benefits of mind-body exercises like yoga. For right now, there’s no harm in trying this type of exercise out to help complement your pain management program as long as you practice safely.

#yoga #WellnessWednesday #exercise #pain #health #wellness #activecare

Preventing Winter Slip-Ups!

 

Falling on ice can leave you hurt badly from taking a knee to the ice or falling awkwardly on icy snow. Slippery sidewalks, driveways and icy parking lots can be risk factors for falls in winter. Avoid a bad fall with these tips!

WALK LIKE A PENGUIN

When walking, extend your arms out from your sides to increase your centre of gravity. Keep your hands out of your pockets! Walk slowly, with short strides and try to land your steps with a flat foot.

KEEP WALKWAYS CLEAR

Shovel snow and scrape ice as soon as possible. Liberally sprinkle ice melt product or sand onto walkways to provide foot traction and to make sure surfaces don’t turn to ice.

TAKE ALL PRECAUTIONS

Tap your foot on potentially icy areas to see if it is slippery. Hold a railing while walking on icy steps. Stay steady by wearing proper winter footwear. Lightweight boots with a thick, non-slip tread sole will provide good traction on ice. If a sidewalk is icy down the middle, walk on the snow beside it to avoid slips.

LIGHTEN YOUR LOAD

Carry fewer bags on snowy days, since excess baggage can throw off your balance and make it tougher to regain your balance once you lose it. Keep your hands free by putting away your phone while walking – you may need to catch yourself!

VISIT YOUR CHIROPRACTOR

Don’t let a fall get you down. If you do take a tumble, visit your chiropractor. They’ll get you back to doing the things you love to do and will work with the rest of your care team to help prevent future falls.

#winter #ice #snow #falls #prevention #backpain #chiropractor #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Tips And Techniques For Pain-Free Knitting

 

 TAKE FREQUENT BREAKS

The most important thing you can do to prevent injury is to take frequent, regular breaks. Change your body’s position and look up often from your work and into the distance. Consider setting a timer to remind yourself. 

 SIT UP STRAIGHT
Sit in a comfortable but supportive chair. Put your feet on the floor and try not to hunch over. Try to use your stomach muscles when you adjust your posture. Consider placing a small cushion, rolled-up towel or sweater between your chair and the curve in the small of your lower back to help you sit up straight. 

 CHOOSE YOUR TOOLS CAREFULLY
Consider using smooth, lightweight needles. Circular needles are best for large projects. When crocheting, use ergonomic hooks.

 SWITCH IT UP
Learn to easily switch between English and Continental knitting styles. Switching helps you keep knitting while reducing the risk of a repetitive strain injury (RSI). 

 STRETCH
Stand up and move around but also stretch your fingers every once in a while. To stretch your fingers, clench your hands and then spread your fingers as far as you can. If you notice tension in your neck or shoulders, consider trying a couple of neck stretches too.

 MAKE SMALL, EFFICIENT MOVEMENTS
Practice how small you can make your movements and keep the working yarn close to the tip of your needles. Grasp your yarn gently. A consistently relaxed grip helps you keep a constant gauge while reducing unnecessary strain on your neck, shoulders and wrists.

Don’t ignore any pain or stiffness you experience from knitting. Knitting should be fun and relaxing but make sure it’s adding to your well-being, not causing you strains or injuries. 

Visit our chiropractors, if you experience continuous pain and discomfort from knitting. 

#knitting #handpain #wristpain #neckpain #upperbackpain #chiropractic #wecanhelp #health #wellness #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion 

 

What Is Pelvic Floor Physiotherapy?

Pelvic Floor Physiotherapy focuses on the treatment involving both the internal and external pelvic muscles and joints. These tissues are extremely important in providing support and stability to our pelvic girdle.

When the system is not functioning optimally, it can lead to issues such as incontinence, pelvic pain, sexual dysfunction, prolapse and more. ⚠

The pelvic muscles help with bladder control, smooth bowel movements, organ support, sexual function and pain-free movements of the hips, lower back and pelvis. If the pelvic muscles are either too tight or weak, pelvic floor dysfunction occurs.

Pelvic floor dysfunction can have a huge impact on quality of life, intimate relationships and should be recognized as an imperative aspect of overall health and well-being. ✅

#FAQFriday #pelvicfloorphysiotherapy #pelvicfloor #physiotherapy #pelvichealth #incontinence #pelvicpain #sexualdysfunction #pregnancy #postpartum #prolapse #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion