Training tips

Training Tips

Some Training Tips

Training Tips

At Range of Motion Physical Therapy I am always researching different exercise techniques and regimes, I came across Chris Johnson and his essential guide of exercise tips for triathletes and other multidisciplinary sports.

The objective is to create strength and stability to prevent sports injuries when doing a lot of training, such as for triathlon or multidisciplinary sports

I have attached the link below to a clip on some home exercises to help with your ongoing strength training.

Exercise Training Tips for Triathletes and Multidisciplinary Sports

 


Sitting Posture

At Range of Motion Physical Therapy Clinic Lucan, I see a lot of clients suffering from pain as a result of their posture, particularly poor sitting posture in work.

Poor sitting posture may lead to conditions like:

  • Shoulder impingement issues
  • Neck pain and headaches
  • Upper & Lower back pain
  • Jaw and facial pain

There are some easy ways to correct your sitting posture that we advise at our physical therapy clinic in Lucan. Some of these are:

  • Improving the inward curvature of your lower back or lordosis in your lumbar spine, straightens out the mid back, elevates your sternum and helps bring the shoulders down and back.
  • pull your shoulders down and back, then relax about 10% this relaxes your upper shoulder muscles and helps bring the head and neck over the shoulders
  • You still may require a slight chin tuck to bring the head back over the neck and shoulders for optimal stitting posture this is the preferred static posture because it is passive, not using muscles directly to hold yourself upright, which most cannot do without a lot of practice

Unsupported Sitting:

  • sit on the end of your chair have one leg forward and the other leg back
  • hinge at your hips and accept weight on the front leg, while keeping your sternum upright
  • change legs every 5-10 minute
  • Do not sit for more than 20-30 minutes, no pain does not mean no problem
  • get up and perform backward bends at your lower back and chin tucks at your neck
  • break up prolonged sitting with any activity, like getting a glass of water
  • alternate between positions 1 and 2 or supported and unsupported

For more information on Ergonomics and making your work station more ergonomically correct contact us or come for a visit to our clinic in Lucan.