020 8520 5268 | Ashlins Natural Health, 181 Hoe Street, E17 3AP sarah@saraholiverosteopathy.com

Shoulder Exercise – The Prince Charles

 


1. Stand upright with feet shoulder width apart.

2. Bring your affected arm up behind your back.

3. Bring up your good arm to hold onto the affected arm.

4. Use your good arm to bring your hand further up your back. You should feel a stretch in the front of the affected shoulder.

Hold for 30 seconds. Repeat 3 times. Perform 3 times a day.

 

Notes:
– Keep breathing normally while you stretch. Do not hold your breath.
– Stretch gently and slowly. You should be able to feel a stretching sensation but it should not hurt.
– If a stretch becomes painful, stop immediately and seek advice from your therapist.
– Only perform stretches which have been prescribed or approved by a qualified individual such as your GP, physiotherapist or osteopath.

We’re in the 1000 Swifts project for E17 Art Trail

Ashlins Natural Health is taking part in the 1000 Swifts project to celebrate the new Walthamstow wetlands centre.

Sites and organisations across Walthamstow are taking part in the project and displaying swifts.

Why not follow the trail and see how many swifts you can spot?  It’s a great way to take part in the E17 Art Trail and is also excellent exercise and a good opportunity to get some vitamin D!

 

Follow 1000 Swifts on Twitter | Facebook | Instagram

E17 Arts Trail Website |  Facebook | Twitter | Instagram

Example Exercise Plan for frozen shoulder (phase 1)

Frozen shoulder is a condition causing pain and stiffness in the shoulder.  It usually affects one shoulder but sometimes will be in both shoulders at the same time.

Phase 1 is the first stage of frozen shoulder and is characterised by pain and increasing stiffness.

It’s really important to keep moving during this stage or the shoulder can become extremely stiff.

Frozen Shoulder Exercises

I’ve shared quite a few exercises for frozen shoulder on this site, so I’ve summarised them in to an example exercise plan.
1. Shoulder Retraction – 3 repetitions, 3 times a day

2. Neck Sidebending Stretch  – 3 repetitions, 3 times a day

3. Pendulum – 1-3 times a day.

4. Shoulder Shrugging  – 3 repetitions, 3 times a day

5. Shoulder Rotation – 3 times a day

6. Pushing the Arm  – 3 repetitions, 3 times a day

7. The Elephant  – 3 repetitions, 3 times a day

This plan is just an example.  Please speak to a qualified individual such as your GP, osteopath or physiotherapist to get the best exercises for you.

Weekend Reads: April 2017. Naps, heart disease and cracking knees.

Happy bank holiday weekend everyone!  I hope you’ve got lots of nice things lined up for your extra day off.

Here are my favourite health and wellness articles from recent weeks.  Pour yourself a cup of tea, sit back and enjoy some relaxing reading.

 

1. Cycling can reduce your risk of heart disease and cancer. (did you know you can get free cycle training from Waltham Forest council?)

2. Is running the best exercise?  There are some convincing arguments but I think walking is more accessible for most people.

3. Are naps the key to happiness?  I am a big fan.

4.  This is just cute: A Japanese spa is offering back massage form a cat

5. A good night’s sleep is super important.  Here’s how to choose your perfect mattress.
“You should lie down for 20 minutes on each one. If you just hop on and off, it’s hard to imagine how you will feel after an eight-hour sleep.”

 

What I’ve Been Up To

April has felt like a really long month, despite the long weekend for Easter!  We celebrated Easter Sunday with lots of chocolate, a walk in the rain and a Chinese takeaway 🙂

I went to a Howard Hodgkin exhibition at the National Portrait Gallery.

I also enjoyed my first visit to a Stow Startups meetup and the first ever Yolk event.

We found this strange bone in the garden.  I think it’s from a dog – any ideas?

 

I also went to a Save Orient gig at the Rose & Crown, which was excellent and surprisingly emotional.

Leyton Orient have been relegated from the football league for the first time in 112 years, and their existence is under threat due to appalling management from their chairman.

The Fans Trust are collecting a regeneration fund.  You can read all about it on their website, and please make a donation. Orient are one of London and indeed England’s oldest football clubs and are Waltham Forest’s only professional football club.  They’re an important part of our local culture and economy and need to be saved!

What I’m Listening to:

Shoulder Stretch – Walk Up The Wall

Here’s another simple but effective exercise for loosening stiff shoulders. I like this exercise for phase 2 frozen shoulder but it can be useful for other conditions.  You should not do this exercise if it is painful!

Shoulder Stretch, Walk up Wall

1. Stand next to a wall.

2. Using the affected arm, gently walk your fingers up the wall as far as you can go.

3. Note how far you can reach.

4. Slowly walk your fingers back down the wall.

Repeat three times. Perform 3 times a day.

 

You can also perform this exercise facing the wall, raising your arm in front of you.

 

Notes:
– Keep breathing normally while you stretch. Do not hold your breath.
– Stretch gently and slowly. You should be able to feel a stretching sensation but it should not hurt.
– If a stretch becomes painful, stop immediately and seek advice from your therapist.
– Only perform stretches which have been prescribed or approved by a qualified individual such as your GP, physiotherapist or osteopath.

How Are You?

Our lifestyles can be unhealthier than we think.  It’s easy to drink a bit more than we should, skip exercise and choose less than healthy meals.  No one has to be perfect all the time but equally you want to avoid ‘treats’ becoming bad habits.

 

how Are You quiz by Public Health England

 

I tried Public Health England’s ‘How Are You’ quiz and was pleasantly surprised by how useful it was.

The quiz only takes about 10 minutes and identifies areas for improvement as well as areas where you’re doing well.

It gives you gentle suggestions to improve your health.  The One You website has more detailed advice on smoking, drinking, stress, sleeping and exercise.

 

I assumed that I had quite a healthy lifestyle but doing the quiz made me realise I could exercise more often and eat more healthily (it’s a shame I like burgers and cheese so much).  Given my profession I consider myself pretty well informed when it comes to health so it just shows we all have something to learn.

 

Take the quiz >

 

It is sensible to discuss health concerns with your GP.  Other health professionals, including Osteopaths, can support a healthy lifestyle.  Find out how we could help you with a free consultation – phone 020 8520 5268 to book in.

Brugger’s Relief Position for Back Pain and Poor Posture

Staying in 1 position, particularly sitting, is not very good for your spine.   Sitting with poor posture is even worse as it places uneven load on some muscle groups.  Over time this can lead to stiffness and pain.

 

Previously I’ve discussed how to sit with good posture, the importance of regular breaks and stretches you can do at your desk.

Brugger’s Relief Position is another useful tool for taking care of your posture.  It’s an easy and convenient stretch which should give some immediate relief and remind you to sit properly.

Bruggers Relief Position for back pain relief and better posture

  1. Sit on the edge of your chair with your feet flat on the floor.  Feel your weight on your sitting bones.
  2. Hold your head up high, as if a string was lifting you up.  Be careful not to poke your chin forwards.
  3. Spread your legs slightly apart and turn your feet outwards.
  4. Rest your weight on your legs and feet, and relax your abdominal muscles.
  5. Tilt your pelvis forward and lift your chest bone.  This will increase the curve in your low back a little.
  6. With your arms at your sides, turn your palms up and twist your arms outwards.
  7. Take 10 slow, deep breaths in the position.
  8. Relax and continue what you were doing.
  9. Repeat every 45 minutes or so.

 

Here’s a slightly simplified version:

Easter Opening Hours

I hope you’re looking forward to the long weekend and have your Easter eggs ready to enjoy.

My clinic hours for Easter are:

 

Good Friday 14th April – Closed
Saturday 15th April – 10am-1pm (Ashlins open until 5pm)
Easter Sunday 16th April – Closed (Ashlins open 11-3pm)
Easter Monday 17th April – Closed

I will be working as normal on Weds 19th April 3-9pm.

 

Please phone 020 8520 5268 to make your appointment.

Shoulder Stretch – Pushing the Arm

This exercise is great for relaxing the shoulder muscles.  It is pretty gentle but effective for improving mobility and reducing pain around the shoulder.

Stretch for shoulder pain

1. Stand upright next to a wall.

2. Let your arm hang straight down by your side.

3. Push your arm against the wall with about 20% of your strength.

4. Hold for 10 seconds and then relax. Repeat 3 times.

5. Repeat facing the wall and facing away from the wall i.e. pushing your arm forwards and backwards.

Repeat for 3 times in each direction.
Perform three times a day.

 

Notes:
– Keep breathing normally while you stretch. Do not hold your breath.
– Stretch gently and slowly. You should be able to feel a stretching sensation but it should not hurt.
– If a stretch becomes painful, stop immediately and seek advice from your therapist.
– Only perform stretches which have been prescribed or approved by a qualified individual such as your GP, physiotherapist or osteopath.

Weekend Reads: March 2017. Frazzled Cafes, Ancient Londoners & Exercise for back pain

 

The last Sunday of March is upon us so it’s time for your latest edition of Weekend Reads.  It is also Mother’s Day today so remember to make your mum a nice cup of tea 🙂

 

1. How stress affects your body.

2. Exercise is brilliant for back pain – here are 10 facts which explain more.

3. Is your X ray or MRI helpful or harmful?

4.  ‘Frazzled cafes’ where you can talk about mental health launched by M&S and Ruby Wax

5. How to prevent and treat osteoporosis

 

What I’ve Been Up To

 

March has been a very pleasant but quiet month.  I’m away in Cornwall this weekend where I’m hoping to walk a bit of the South West Coast Path, eat lots of pasties and catch up with family.

During February I:

  • saw Kid Canaveral in Dalston
  • bought tickets for Indietracks 
  • celebrated pancake day with a feast
  • finished making this cheerful pink dress
  • bought an olive tree for the garden (with my surname it would be rude not to)
  • visited Knitting & Stitching Show with my friend MakeThriftLondon
  • made slime with my Guides
  • walked section 3 of Capital Ring and met these dinosaurs

 

What I’m Listening to: