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Tips to Help Reduce Aches and Pains Gardening

Tips to Help Reduce Aches and Pains Gardening

Do a simple 'warm up' before you start. Here’s an example warm up from NHS choices: http://www.nhs.uk/livewell/fitness/pages/how-to-warm-up.aspx.

Use the correct tools for the job. Ergonomic garden tools are designed with the aim of reducing stresses on muscles and joints. Find tools that match your height and build. When buying new equipment ask for advice about its suitability for you.

Change activities frequently, rotating around different tasks. Staying in one position or repeating the same action too long can cause muscles and joints to strain. Give your body opportunities to recover by scheduling and taking regular breaks (maybe set a timer) and keep hydrated with drinks of water.

Listen to your body and cease working as soon as you are aware of any discomfort. Don’t overdo it.

To transport pots, compost and other materials and tools use a wheelbarrow wherever possible.Heavy loads such as soil should be moved a small amount at a time making several trips, to reduce the demands on your body. The barrow and its load should be light enough that it is easy to push - If you don't have a barrow, try and share the weight with another person.
Lift by squatting and pushing up with your legs rather than bending from the waist and using the back. Keep the load close in to your body.

To reduce stress on your lower back, plant from a kneeling position rather than stood bending (use knee-pads or a kneeling cushion/pad) and avoid over-stretching. This may not be right for you if you have knee problems – raised beds may be helpful.

When first creating flower/vegetable beds, look carefully at keeping the dimensions manageable - sizes that mean you can avoid overextending to reach the middle or far side when maintaining them. If necessary divide up existing beds that are too large for this with small access paths.
Having raised beds can further reduce the distance you'll need to bend and stretch.

 

When you’ve finished gardening, a little mild, non-impact exercise such as walking or swimming may help your body ‘warm down’ and can help reduce post-exercise muscle soreness.

 

Happy 100th John McTimoney!

Today is the Centenary of the Birth of John McTimoney

John McTimoney Chiropractor

He was born in Edgbaston, Birmingham on 9th March 2014 .Originally he was a silversmith, but after a fall from a ladder in 1939 he was beginning to lose the use of his arms and was having difficulty walking. According to accounts he received treatment from a Mr. Ashford who had trained under D D Palmer - a founder of chiropractic in the USA and after 3 years had recovered fully. Fascinated by the treatment he had received, he sought training and qualified in 1951.Through constant refinement of his techniques he devised a whole body approach to treatment and began to develop and fine tune the adjustment method now known as the toggle-torque-recoil. This involves an extremely light and fast movement performed on the transverse process of the spinal vertebra. "It is a means of gently, and usually painlessly, persuading the bone to return to its correct resting position without forcing or stressing the joint or the body." (Andrews and Courtenay.1999)
In 1972 he set up the Oxfordshire School of Chiropractic.Unfortunately he died in 1980 and it was left to his family and first graduates to continue his work. The College has gone through various incarnations and remains today as the McTimoney College of Chiropractic which has recently expanded to have an additional campus in Manchester.

References

Andrew, E. and Courtenay, A.(1999) The Essentials of McTimoney Chiropractic: The Gentle Art of Whole Body Alignment.Thorsons-an imprint of Harper Collins. London

JULY DISCOUNT

After the end of June's government financial review statement. I am offering a £10 discount on the first 15 new patients for full chiropractic assessment in July.

Leisure and exercise -'a walk in the park?'

Leisure and exercise -'a walk in the park?'

On a recent trip to London Docklands for the conference for Chiropractors,Osteopaths, Physiotherapists and Acupuncturists (COPA) I was astounded by the artificiality of the landscape -vast blocks of apartments, with no gardens and the only contact with anything remotely natural being a few trees embedded in rubbery tarmac stuff and the odd patch of manicured grass monoculture.It can't be that conducive to good health, can it? There are a few pieces of research available related to the concept of 'Biophilia' - the idea that from an evolutionary perspective we are 'hard-wired' to derive benefit from connection with the natural world. E.O Wilson, considered one of the founders of the science of Sociobiology in 1929 defined it as,

Biophilia

“ ... the connections that human beings subconsciously seek with the rest of life.”
~ E.O. Wilson, “Naturalist”                                                                    (source http://www.eowilsoncenter.org)

Here's an video about his 'centre' that maybe of interest (especially to fans of Harrison Ford and/or David Attenborough!)
http://www.eowilsoncenter.org/videos/

This article on research done by 'Mind', indicates the benefits of exercise in a natural context:
http://www.mind.org.uk/assets/0000/2138/ecotherapy_report.pdf

So, if a city dweller, perhaps one of the best ways to get some downtime, might be  to go for a walk/run/game in the park.
Or even headout for a bigger expanse of green in the countryside.
And if you feel 'guilty' about taking the time out, this article's fun as it gives some lovely reassurance- saying that we need at least 7 hours leisure time a day :