Weekend Reads: June. Walking, Halloumi and J-shaped Spines

June is one of my favourite months; the days are long, the weather is warm(ish), the festival season begins and I celebrate my birthday.   While I’m sad to see the end of June, I’m looking forward to July.

Here’s my round up of this month’s health news and an update on what I’ve been up to.

 

Health benefits of walking

1. An interesting read, even if I’m not totally convinced: Why Indigenous Cultures Don’t Have Back Pain 

2. Dehydration isn’t causing your muscle cramps

3. Would you try any of these 12 bizarre beds?

4. Love the sound of this Halloumi and lentil salad

5. The Guardian brings us 5 exercises for good posture.

 

 

What I’ve Been Up To

The real highlight of this month was a 6 day break in Dubrovnik.  It is such a beautiful and historic part of the world – definitely comes highly recommended by me!

 

A view of the sunset from Dubrovnik’s cable car:

Sunset view from Dubrovnik Cable Car

 

View over Dubrovnik

 

 

The beautifully clear Adriatic sea.
Very clear Adriatic Sea

 

 

Boat on one of the Elaphite Islands

 

We hosted an E17 Art Trail exhibition at Ashlins which was a lot of fun.
E17 Art Trail 2015 at Ashlins
Had a nice walk along the canal from Hertford to St Margarets where we met this duck and her ducklings.
Duck and Duckling

 

What have you done this month?

Festival Pain Prevention – Essential Stretches iPhone Wallpaper

Are you going to any festivals this summer?  All that walking, standing, camping and carrying heavy bags can quickly lead to neck and back pain.

 

Don’t let it ruin your weekend! I’ve put together a short routine of essential festival stretches to keep you fit and pain free.  You don’t need any special equipment or clothing, just space to lie down and 3 minutes a day.

 

Save the image as your phone wallpaper so you always have it to hand!

Festival stretches for pain prevention - iphone wallpaper

 

Download full size (640 x 1136 px)  With Text | Images Only

 

 

– Do not stretch to the point of pain.  Discomfort during stretching is to be expected but it should not hurt!

– Move slowly and gently when you stretch. Don’t rush.

– Don’t ‘bounce’ during a stretch.

– Perform 2-3 times a day for best results.

– Seek professional advice if you are suffering with back or neck pain.

 

p.s.  how to deal with a bad back at festivals

No Appointments Weds 17th and Friday 19th June

Just a quick note to say that there’ll be no appointments with me available on Weds 17th and Friday 19th June.  I’m taking some time off for a little holiday over my birthday.

I will be back on Monday 22nd June, and Ashlins will be open as usual.  You can ring to make an appointment on 020 8520 5268.

 

 

 

 

3 Minute Office Stretching Routine

Regular stretching is great! It helps keep your muscles lovely and supple and can prevent aches and pains.  Combined with good posture and regular breaks, stretching helps keeps your body in good condition.

I’ve shared lots of stretches on here in the past, many of which are great to do at work.  To make things even easier I’ve created a 3 minute stretching routine.  Book mark it or print it out and repeat every hour or so.

 

 

 

 

Stretching routine for office workers and computer users

 

Try it for a couple of days and see how you feel.  Which stretch is your favourite?

Stretch – Seated Spinal Twist

Here’s another great stretch for those of you who work at a desk.
Stretch your back at your desk

1. Sit upright in a chair with your feet on the floor.
2. Cross your right knee over your left leg. Place your left hand on your right knee.
3. Turn your upper body to look over your right shoulder. You can hold on to the chair or support your low back with your right hand. Take care not to lean forwards or backwards.
4. Hold this position for 10 seconds.
5. Return to your starting position.
6. Repeat on the opposite side.
7. Perform 3 times on each side, once a day.

Notes:

Keep breathing normally while you exercise. Do not hold your breath.

Move gently and slowly. Exercises should not hurt.

If an exercise becomes painful, stop immediately and seek advice from your therapist.

Only perform exercises which have been prescribed or approved by a qualified individual such as your GP, physiotherapist or osteopath.  This information is provided for reference only.

Download a pdf of this stretch ▶

 

If you suffer with neck pain, Osteopathy may help you! Call me on 020 8520 5268 to find out more or to book an appointment at my East London clinic.

Weekend Reads: May.

Welcome to the end of May!  Have you enjoyed the month and its 2 bank holiday weekends?

Read on for my monthly round up of health news.

 

'I believe we've finally located the cause of your back problem, Mrs. Kangaroo.'

1.  What do you think of this seat belt to improve your posture at work?  I’d like to try it, but I think it would be easier just to try and sit properly.

2. I have been enjoying this yoga routine:

4. You get better value spending money on experiences than on more stuff

5. I love the sound of this roasted tomato and quinoa soup

 

 

What I’ve Been Up To

Busy month here – we have booked our wedding venues and chosen our photographer.  We need to give notice next month and we’ll be almost done, leaving a whole year to concern ourselves with making a brilliant playlist and stockpiling prosecco.

 

I went to the Harry Potter experience and was not impressed with the butterbeer.  Here’s a selfie from the great hall:A selfie in Hogwart's great hall

 

I went on a Beginner’s Sewing Class with my friends at Make Thrift London and made this snazzy tote bag and zipped pouch.

Beginner's sewing class with Make Thrift London

 

Had a nice walk in the rain over the bank holiday weekend.
 Canal walk in Hackney
Listening to: Lovely Eggs – Food

What have you done this month?