The Barn Physiotherapy
Clinic ( updated 5/11/20)
WE ARE STAYING
Following the recent UK
Government announcement that we have to have a second lockdown we have been informed that we are able to continue treating people face-to-face.
No one has been unaffected
by the coronavirus (COVID-19) pandemic in some way. Throughout this time, the safety and well-being of all our patients, and the clinic staff is our utmost priority and will continue to be at the
core of all our decisions.
We have had to make
a lots of changes and put additional measures in place. Our treatment involves very close contact and there are obviously many things we have had to address and
necessary and clinicaly appropriate we are able to offer remote/video consultations as an alternative to face to face. This is in line with the recommendations of the Chartered Society of
weather can lead to an increased occurrence of strains because muscles tend to become tighter under low temperatures
Muscles are forced
to work much harder to complete tasks in colder temperatures. This can cause damage to the muscle tissue and can result in increased soreness.
Warming up for a
little longer than usual before exercise can help prevent this. Here are some simple tips for a cold weather workout: https://bit.ly/2Vr46Ev
5th May 2020
USING YOUR LAPTOP or TABLET AT HOME
At the moment a lot of us are
spending much more time at our computer, laptop or portable device for work, social reasons and entertainment.
We may not have the perfect set up for good posture but we can think about how we are sitting and regularly MOVE.
Here are a few stretches you can do to try and keep yourself loosened up and pain free.
Remember no stretch should ever be painful.We all know our own bodies so only do what feels right.
Stretches for Neck, Shoulders and
Sit or stand upright. Without lifting your chin, glide head
straight back until a stretch is felt
Hold for slow count of 10
Repeat 3-5 times
Neck Side Bend
Drop head slowly to one side, taking ear towards shoulder
until stretch is felt
Hold for slow count of 10
Repeat 3-5 times
Raise shoulder towards ears until slight tension is felt
across tops of shoulders
Hold for count of 10 and lower
Repeat 3-5 times
Sitting with back supported, slowly roll shoulders up and backwards in a circular
Repeat 10 times
Interlace fingers and lift above head, keeping elbows straight
Pressing arms back, slowly stretch to one side
Hold for count of 10
Repeat 3-5 times each side
Back of Shoulder
Hold right arm with left hand just above elbow
Gently push elbow towards left shoulder until stretch is felt
Hold for count of 10
Repeat 3-5 times each side
Sitting with back supported, interlace fingers and lift arms above head
Slowly lean backwards until stretch is felt
Hold for a count of 10
Repeat 3-5 times
For those who are getting cabin fever, ensure you take your one form of exercise a day! ?
Outdoors exercise has been found to enhance mood, improve energy levels, and promote quality sleep.
Read more about how exercise can help improve mental health here - https://bit.ly/2z2RXxD
If you are working from home during #Covid19 make sure you take regular breaks. This could include your one form of exercise a day ?
Taking the one form of exercise a day is important for your mental health, but if you are unable to then there are things you can do
at home that work just as well - https://on.today.com/3ckI5h2
Following advice from The Chartered Society of Physiotherapists, and
in line with Government guidelines we are currently unable to provide
face-to-face physiotherapy at the
Our priority is to keep everyone safe.
We are still here for you and we will be happy to return phone calls
and answer emails if you have any concerns or need some advice.
We are continuing to treat your pain and injury by video link if
The good news is that BUPA continue to cover video treatment sessions
and we have received some excellent feedback for which we are grateful, thank you.
If you are stuck at home and would like just to chat then please give
us a ring, we would love to hear from you.
So please leave us a message and we will be in
24th March 2020
We now have a new facebook page so why not click on the link on this page and have a look.
BREATHING EXERCISES DURING CORONA VIRUS ERA
Video on breathing exercises for you, your friends and family by Physiotherapist Lucy
MacdonaldFocus on breathing out, not in
If you or your family have any coronavirus symptoms or would like to do some
breathing exercises to prepare yourself in the event that you do get symptoms, this video is for you. Lucy Macdonald, Physiotherapist, demonstrates how to breathe properly, so that you get maximum
oxygen into the lungs and carbon dioxide out, whether you have the symptoms of COVID-19 or not. Please read NHS guidelines on what do do if you think you may have coronavirus and seek advice by
phoning 111 from any UK phone number.
1st April 2020
Helen and Sarah standing infront of the clinic.... checking they are 2m apart !!
CONGRATULATIONS and Best Wishes
Megan now has a little girl. Ella Rosemary.
Mother and baby are both doing well.
We hope to see Megan back in the clinic after Christmas.
PHYSIO FIRST CONFERENCE The Organistion of Physiotherapists in Private Practice
Physotherapists from this clinic attended this National Conference in Nottingham.
International and National lecturers spoke on a range of inovative subjects. It was a motivating and educational
Can Non-Exercise Activities Like DIY Or Gardening Count As Exercise?
There’s good news for the gym-phobic among us.
Beat the heat
Staying safe in the
This week saw the hottest day of the year recorded -
Heatwave warnings remain in place so it is important to follow the
advice from Public Health England.
Issues such as dehydration, overheating or heatstroke, especially
in the very young, the elderly or those with pre-existing health problems, are more likely to emerge in the sweltering conditions.
NHS choices has a link you may find useful to read on "How to cope
in hot weather"
Acupuncture Works by ‘Re-Wiring’ the Brain, Evidence Suggests
This new research clearly demonstrates that bodily response is not the only means by which acupuncture works; response within the brain might be the most critical part. Once we better understand how
acupuncture works to relieve pain, we can optimise this therapy to provide effective, non-pharmacological care for many more chronic-pain patients.
Real acupuncture treatments aren't simply exploiting the placebo effect, according to our study.
FLIP or FLOP ?
At last, the summer has arrived! We’re finally getting our beachwear out of the wardrobe and
with it come our Flip Flops but be wary, these
come with a warning! With all this wonderful hot weather, we cannot wait to slip into the
sparse footwear, they are so cool and can be dressed up or down to suit the day and come in an array of colours.
Throughout the summer months as Physiotherapist, we all see a common theme in our patients.
We have become increasingly aware that many of you are suffering with possible tendonitis, sore Achilles and generally foot and ankle problems also leading to plantar fasciitis, sore hips and
knees. It is noticeable that people are wearing Flip Flops for prolonged periods of time throughout the warmer months, this enhancing any knee hip and back problems they may already
Due to the simplicity of the Flip Flop, there is no support structure to hold the foot and
ankle in place, so when you are walking you are continually gripping with your toes to stay in the very flexible rubber footwear, this in turn is putting untold stress on various parts of the foot
normally supported by our enclosed footwear.
So when planning your day, think a head, If you are going to work or out shopping or going
for a long walk and you already have a bit of back, leg or foot ache, maybe try wearing some supportive footwear and see if it makes a difference to your wellbeing. There’s a great range of open-toed
sandals available with ankle straps, offering good comfort and support for your feet.
Save those Flip Flops for the beach or garden!!
Very frosty morning at Prinsted
- Quintin Macmorland
Going back to work can be a pain in the neck
The Hippocratic Post website, 7 January
Going back to work can be a pain in the neck – literally
In our clinics, the majority of injuries we see are caused by prolonged static inactivity, not acute trauma, often caused by people sitting at their desks for hours at a time without moving.
Studies show that two thirds of office workers now even eat lunch at their desks, and nearly a quarter of us work throughout lunch altogether – a trend that means that they may be sitting down for
most of the day.
Sitting in particular has specific negative effects on the muscle and joints including:
- A loss in the normal curve of the spine
- Increased pressure in the discs (cushions) of the spine
- Increased tension of the spinal cord
- Stretching and lengthening of certain supporting ligaments of the back and neck
- Shortening of certain postural muscles leading to muscle imbalances
Some offices now encourage workers to stand while they work
Some offices now encourage workers to stand while they work, but the solution is not to replace all-day sitting with all-day standing as this can cause problems in itself with over-tired feet and
The trend to look down while texting and using laptop computers and tablets means that neck injuries, so called “Text Neck” are just as common as lower back pain. This isn’t surprising when you
think that the load applied to the neck by bending the head forward to a 60 degree angle is equivalent to the weight of an eight-year-old child. The average human head weighs around 17 pounds and
this is effectively quadrupled because of the angle of the neck.
In addition to this, studies have found that people who are engaged with digital technology actually ‘zone out’ and tend to move and even blink less. Unfortunately, this can lead to long-term
damage of the muscles and ligaments as a result of prolonged tension through tissue and fatigue of supporting muscles.
So what can we do about it?
Here are 5 top tips to offset the negative effects if sitting:
While sitting there are some simple exercises you can do to stretch tight muscles and joint.
Check the Charted Society of Physiotherapists website for some examples. These can be done easily sitting
right at your desk.
Walking is probably the most simple way to combat muscle and joint problems, plus is has numerous other added benefits. Try aim for the magical 10,00 steps per day for maximal benefit.
Have a look at the NHS Live Well website for more information.
Talking to colleagues helps to build relationships and improve our overall Mental Wellbeing. It also helps you to “unplug” from the workplace and can even increase your productivity. If you need
more help you can even get software such as Time out for Mac or Work Rave for Windows PC’s that will lock your computer and force you to unplug.
4. Take time out
Just like talking, taking a moment in the day to practice some deep breathing or mindfulness is a great way to improve your working habits. Some great resources for this include Calm.com, Headspace, or Buddhify.
Check the NHS Choices website for
more info on this.
You knew if would be in there! If there was a magic bullet to cure all ailments, then this is it!! Try get your recommended 150 minutes of moderate intensity throughout the day. This could be a
short lunchtime gym session, or even taking the stairs when you get to work, at lunch and when you go home, every little bit counts! Check out Dr Mike Evans great video below on how we can make our
day harder for more info.
Miles Atkinson is Head of Occupational Health Services at Crystal Palace Physio Group (www.cppg.co.uk) and is Vice Chair of the Association of Charted Physiotherapists in Occupational Health and
Ergonomics (http://www.acpohe.org.uk/) .
Ever heard someone say they know it's going to rain because their
For hundreds of years, people have wondered if the weather affects their
Cloudy with a chance of pain is the world's first
smartphone-based study to investigate the association.
If you have arthritis or chronic pain, live in the UK and have a
smartphone, you can take part
This is a national smartphone study looking at the relationship between chronic pain and
the weather, and we are keen to let as many people as possible know about the project before recruitment ends on 20 January 2017.
For More information:-
Web page www.cloudywithachanceofpain.com
Twitter Twitter @CloudyPain #cloudypain
Keep moving to avoid back pain, say physios
Contrary to popular myths, physios say regular
exercise is key to keeping back pain and joint pain at bay.
Dispelling myths about back pain and joint pain
Pharmacy Management and Business in Practice website, 8 November
Dispelling myths about back pain and joint pain
Back pain and arthritis are the largest contributors to disability in the UK. But many sufferers are not helping their condition – what can you advise them?
In most cases it’s essential to keep moving and continue doing regular activities, such as exercise, so that what may often be a minor problem doesn’t develop into something more serious.
Each year, about 10 million UK adults consult their GP about musculo-skeletal problems. Back pain is the most commonly reported type of pain, while three in 10
of over 75s are in chronic pain due to arthritis, according to Arthritis Research UK. These complaints have a huge impact on ability to work – in each of the last five years, over 10 million working
days have been lost to musculo-skeletal disorders.
Back pain myths
According to the Chartered Society of Physiotherapists, widely held myths about back pain are perpetuating problems for many sufferers, and this is something
pharmacy staff can help to address. “Pharmacists can help to dispel myths by taking a person-centred approach to each patient. An understanding that pain is a multi-dimensional experience driven by
many factors will help,” says Uzo Ehiogu, specialist physiotherapist with expertise in spinal pain and a spokesperson for the CSP.
A new campaign by the CSP aims to bust the four biggest myths about back pain. CSP chair, Catherine Pope, commented: “It’s understandable why these myths are
held – indeed, some would have been the established view in healthcare before new research came out. But as evidence moves on, so must we – and that’s why it’s so important people understand what
causes back pain and how best to tackle it. In most cases it’s essential to keep moving and continue doing regular activities, such as exercise, so that what may often be a minor problem doesn’t
develop into something more serious.”
The four biggest myths the campaign aims to tackle are:
Myth: “Moving will make my back pain worse.”
Fact: It’s essential to keep moving. Gradually increase how much you are doing and stay on the go.
Myth: “I should avoid exercise, especially weight training.”
Fact: Studies have found that continuing with exercise and regular activities can help you get better sooner, including using weights where appropriate.
Myth: “A scan will show me exactly what is wrong.”
Fact: Sometimes it will, but most often it won’t.
Myth: “Pain equals damage.”
Fact: Modern research has changed our thinking. The level of pain experienced is rarely proportional to the amount of injury sustained to the back.
New research finds both acupuncture and Alexander Technique lessons can relieve chronic neck pain.
"Acupuncture or Alexander technique lessons are worth trying if you're experiencing chronic neck pain and don’t feel medication is solving the problem. We have seen for ourselves the difference
they’ve made to both pain levels and quality of life for many patients involved in our trial." - Dr MacPherson
HOW TO RUN A MARATHON
With the London Marathon fast approaching Physiotherapist Uzo Ehiogu gives some top advice: "Never let your competitive mind overpower your enjoyment. When
you’re happy and relaxed, you’re a better runner and you’ll find that you won’t need competitive thoughts to motivate you. Competitive thoughts lead to stress and sometimes feelings of self-doubt and
'How to beat your sporting injuries, aches and pains with acupuncture'
A brief introduction in to the use of acupuncture for sports injuries
The link below takes you to a recent article in At Home
The decision by the health secretary, Jeremy
Hunt, to press ahead with imposing a controversial new contract on junior doctors in England has been criticised by the Chartered Society of Physiotherapy.
Prof Karen Middleton, chief executive of the CSP,
'Imposing the contract is a poor way to conduct industrial
relations and risks creating a climate of distrust from the very beginning of any future negotiations between the government and health unions.
'Ironically, it also undermines the drive to create the seven-day
NHS that Mr Hunt desires because for those services to be safe and effective for patients, they must be adequately resourced and designed in collaboration with staff.
'The damaging rift he has caused through sledgehammer tactics
make achieving that goal increasingly unlikely and that is unacceptable for the patients who would benefit from access to weekend services where there is a genuine clinical case for providing
Get fit before you hit the slopes, urge physios in French skiing resorts
8 February 2016 -
Physiotherapists in French ski resorts have hit back at media reports that off-piste drinking is causing an increase in accidents.
Ginny Christy says many injuries can be caused by events before a skier even sets foot on snow
have denied that harmful après ski behaviour is on the rise and encouraged pre-season exercise as the best way to prevent injury.
Allison, clinical lead physio at the Bonne Santé practice and now in her tenth season at the Val D’Isere ski resort, said: ‘I was a chalet girl in Val d’Isere over 15 years ago, and it was no
different then. It’s definitely an issue, but I don’t think it's any more now than it has been before.’
about 100 CSP members working through the skiing season in France, physios say injuries instead depend on the snow conditions and, most importantly, the skiers’ fitness before they hit the
people who have niggling backs, that are a lot worse when the snow is hard-packed, icy and less forgiving,’ Mrs Allison said.
we have a lot of snow, that’s when we see more knee ligament issues as skis are more likely to catch in deep snow and result in twisting forces that are transferred to the
I have three anterior cruciate ligament and two medial collateral ligament appointments.’
put pro Joe Hides back on the slopes. Photo: Webster Aesthetics
believes these injuries can be avoided with fitness, strength and endurance training before holidaymakers set off for their skiing breaks.
important is preparing for the skiing holiday,’ she said. ‘Making sure they're well-conditioned before they come out here and that they’ve got good levels of fitness to be able to perform at
is one of the biggest factors why ski injuries occur, Mrs Allison said. ‘Skiers should not only prepare through fitness training before they come away but they should also pace themselves on the
Christy, the owner of Alpine Therapies, a mobile physio, Pilates and massage service operating in Courchevel and Meribel, agreed that many injuries can be caused by events before the skier even sets
foot on the snow.
people who have chronic back pain who come skiing and find it gets worse,’ Mrs Christy said.
if they’re fit and sporty, people go from doing a couple of hours maximum at the gym each day, to trying to ski all day every day for a week,’ she said.
physio service hoping to target the problem is London-based Central Health, where people can get personalised programmes to prepare for their skiing holidays. David Wales, a specialist musculoskeletal physiotherapist at Central Health, said: ‘The concept
of being able to modify risk factors to prevent injury has caught on in sport, but not yet with the public.’ The clinic, which also runs rehabilitation classes for ski injuries in its gym, invites people to come for an initial assessment
before creating a personalised physio plan lasting several weeks.
emphasis is on improving alignment and stability,’ Mr Wales said. ‘What we’re trying to do is improve that person’s neuro-muscular control. ‘If the person can move better, their risk of injury is
professional skier is hoping to compete in a skiing world cup this March, despite a serious injury last year. Joe Hides, who has been skiing for 13 years and competing for 10 years, believed he would need surgery when he tore his knee
cartilage at the Euro Cup competition in Slovenia.
However, an intensive programme of strengthening the muscles around the tear with physio Dr Michael Lee of Sheffield Sports, Medicine and Physiotherapy, has meant that he is
now back on the slopes and hoping to compete in just two months’ time.
‘It was training everyday on the knee, lots of heavy lifting, weighted squats and lunges.’ Mr Hides said. ‘My whole existence is based around my skiing career and the happiness I get from it. So to be back so soon and to be feeling so
confident about an injury I was previously so unconfident about, feels absolutely fantastic.’
Posturite provides ergonomic solutions for the workplace to help clients reduce absenteeism, increase productivity and comply with Health and Safety obligations.
The following extract is taken from their website.
For more information please visit www.posturite.co.uk
Head, shoulders, knees & toes – workstation
Hands up if your
new year’s resolution was to be healthier?
Signing up to the
January half price gym membership offer or whipping up a moothie in the Nutribullet your aunt gave you for Christmas are great ideas - but have you considered how you can stay healthy & active at
During this year,
the average UK full time office worker (40hrs pw) will spend 2,080 hours at their desk. Working at a computer often involves very few changes to body position and can still be harmful even for people
who exercise regularly. This lack of movement can lead to muscular aches and pains as well as increasing your risk of diabetes and heart disease.
To get moving, try
our Workstation Exercises or download our free PDF advice sheet.
With exercises for
your back, legs and ankles, neck and shoulders, forearms and wrists and even your fingers, our workstation exercises will have you feeling happier and healthier from head to
Physio creates yoga guide for air travellers
CSP member Christopher Norris has created a yoga
guide to help combat the negative effects of air travel.
Expert creates in-flight yoga guide
Daily Mail website, 16
It has snowed !!
By Carolyn Booker
Physiotherapy Tips for a Happy
At last, Summer has arrived and the gorgeous weather has sent all budding Monty Dons
and Carol Kleins rushing into the garden to prune back the rampaging shrubs and pull up the ever-advancing weeds. Not to mention that lawn which seems to grow as you watch!
Unfortunately, as so often happens, we launch in with wilful abandon and end up
pulling muscles, straining shoulders and putting ourselves out of action with back pain.
Here are a few little tips which might help you:
Chances are you won’t have done much exercise over the winter months, so take
it easy until you are back into your stride. Don’t try to do too much initially – decide which jobs you are going to do that day, and how long you will spend doing them, then stick to the
Warm up with a few gentle stretches. I’ve put some at the end of this blog
for you to try.
Try to alternate tasks which require a lot of kneeling with those requiring
you to stand or stretch.
If you use a hover-mower, try not to swing the mower from side to side as
this puts a strain on your back and knees. Stand with legs slightly apart and knees flexed, keeping your back straight. Use small back and forth movements without reaching too far.
If you have a petrol driven mower, let the mower do the work, you should only
need to guide it in the right direction. Avoid lifting around corners and edges.
Lifting and moving bags of compost, soil and bark chippings, rolls of turf
and planted up containers should be done with care, and preferably with someone else to share the load. Get someone at the Garden Centre to help load heavy items into your car and have a wheel barrow
handy when you get home to slide them into straight from the car. Buy smaller bags if you know you are going to have a problem lifting. Stand with your feet shoulder-width apart and knees slightly
bent and don’t over-extend when reaching into the back of the car. Pull the item close to you so that you keep your centre of gravity over your knees before lifting, and remember to keep your back
straight and tighten those tummy muscles.
Containers are much easier to move when they are empty. Where practical,
place the containers in their final position before you fill them with compost. Ones which need to be moved when full are best stood on wheeled trivets.
Try to avoid too much bending over when weeding and planting. Use a kneeler
or cushion and get down amongst the plants. If it is more comfortable or easier to work, kneel on one knee at a time, alternating regularly. Have all your tools and plants within easy reach so you
don’t have to twist around to pick things up. If you are unable to kneel, use long-handled tools or sit on a small stool. There are some good gardening tools on the market with extendable handles so
that you can garden from a sitting position without too much leaning over.
Spending a long time holding a heavy and often unwieldy hedge trimmer at
shoulder height or above can lead to shoulder and neck issues. If you have high hedges to trim, stand on a platform or sturdy, well-supported ladders to ensure that the trimmers are held no higher
than shoulder height. Do a small area at a time and keep moving the ladders along rather than trying to over-reach.
Excessive pruning can lead to strain injuries in the wrist and elbow joints –
always wear gloves, don’t strain your tools or your hands by using pruning shears or secateurs which are not suited to the job, and remember to take regular breaks.
The Veggie Patch
Take care when digging and preparing vegetable plots. Select tools with long
handles which avoid the need to bend too much, and choose a smaller spade so you aren’t lifting too heavy an amount of soil.
Potting Sheds and
Potting benches and work surfaces should be at waist height and have good
access so you don’t have to stretch or lean across them. Decant your composts into smaller containers kept on the worktop, that way you don’t have to keep bending down fill your pots. Remember point
5 and only fill containers that you can comfortably lift and move about, unless you’re filling them where they are going to stay.
Take a Break
Take regular breaks every 15-20 minutes to stand up and stretch out those
kinks. Don’t spend all your time in the garden working - make time to sit back with a cuppa while you enjoy looking at what you have achieved.
Some useful exercises
Put your hands into the small of the back and slowly bend back from the waist.Return to an upright
position and repeat.
Stand with your feet apart and your arms stretched above your head.Gradually lean to the left
keeping your shoulders, back and hips in line and not twisting your waist.Return to the centre and repeat on the right side.
Arms down by your sides, shrug your left shoulder, hold, and relax. Repeat on the other side and
With shoulders relaxed and facing forwards, tilt your head forward to rest your chin on your
chest.Return to the centre and, facing forwards, gently tilt your head to one side.Repeat on the other side.
Arms down by your sides, “circle” your shoulders from the back to the front, and then repeat in the
Stand facing a wall or post at arm’s length.Put your right leg one step behind your left.Make sure
your weight is evenly distributed between both feet.Place both hands on the wall or post, and gradually lean forward keeping your back straight and your heels flat on the floor while transferring the
weight over the left foot.You should feel a stretch in the calf muscles of your right leg.Repeat on the other leg.
Support yourself with one hand while still facing the wall. Stand on one leg and bend the other leg
up until you can comfortably hold your ankle with your free hand.This will stretch your thigh muscles.Repeat with the other leg.
This year we are celebrating the
50th anniversary of our Area of Outstanding Natural Beauty. We would love to hear from you about what it is you love about Chichester Harbour so we can all share what makes our protected area so
special to us. Post your comments on Twitter using #lovechichesterharbour.
The centre of Emsworth on 24th December
Now that 2014 is well and truely here we do hope that you have not had too many problems from the bad weather. The high tides and continuous heavy rain have cause some of our patients damage
and distress. If you have been affected we send you our best wishes and hope you are beginning to dry out!!
The Barn Clinic has also been affected by the exceptional weather and on Christmas Eve the premises was flooded with water from the field behnd us. The builders and insurance have been very
efficient and we now have a new floor and carpet throughout. Everything is now back to normal. If you have been inconvenienced by this we apologise.
Floods in Emsworth
As the Summer holidays approach, thoughts turn to travel. Limited movement, dehydration and fatigue are all things associated with long haul flights. Many of these can be
reduced by following a few simple tips:
Getting ready to go
- If you can book your seat in advance, try to get an aisle seat or exit row giving you more room to stretch your legs. That way you can get up and move around without disturbing your
- If possible, split your load between more than one piece of luggage. Think about the type of luggage you are using – does it have wheels? Make sure you pack any required medication in
your hand luggage.
- If you suffer from varicose veins or other circulatory problems, it might be worth considering taking compression stockings with you. Remember to put them on before you leave for the
At the Airport
- Avoid carrying your luggage for any distance – find a trolley.
- You’ll be sitting down for the best part of your flight so take advantage of the opportunity to walk around the airport.
- Do some stretches and exercises for your legs, arms and spine. These can also be done whilst you are on the plane. With your hands resting on your thighs, curl your upper back and shoulders
forwards pushing your chin into your chest, then arch backwards, lifting your chin to mobilise your spine. Stretch your side muscles by keeping your hips steady then stretching your arms up over your
head and tilting your body to the side without twisting your waist. Loosen your upper back by rotating your upper body to either side.
- Get up and walk around whenever the aisles are clear.
- Drink plenty of water.
- Avoid sitting with your legs crossed as this reduces circulation.
- While in your seat, try doing some circulation exercises, working your way up the leg. Wriggle your toes, rotate your ankles one way and then the other. Point your toes to the ceiling then point
your foot to stretch your calves. Finish by squeezing your thigh and bottom muscles.
Some other exercises you can do while sitting are shoulder rolls and shrugs, gentle neck movements in all directions, and stretching your arms over your head and in front of you. Sometimes
the in-flight entertainment includes exercises and relaxation techniques.
- Try not to fall asleep in an awkward or unsupported position; you don’t want to arrive with a stiff neck! Use a pillow behind your neck or one of the blow-up horseshoe pillows if you
have one. Ask the flight attendant if you can have an extra pillow. You can use it to push into the small of your back and it will help to keep your back straight when sitting.
- Maybe you could walk to the baggage collection area instead of taking the travelators.
- Remember to lift your bags correctly, bending the knees and using the abdominal muscles. Don’t twist or over-extend over the baggage carousel – ask for help if necessary, and don’t
forget that trolley!
If you are participating in sports events, don’t rush into your training. You may be less flexible than usual for a short while. If possible, gradually ease into it over the next
few days, and get in some extra stretches to help get back to your peak.