Compleat Kidz | Compleat Rehab’s Post

🚀 I've recently re-introduced "exercise snacks" 🏃♀️ into my day and they've made a profound impact on my focus and stress management and I've just been reading some fascinating research about how they can significantly impact our blood sugar regulation as well. In our increasingly sedentary world, finding ways to incorporate movement into our daily routines is crucial for our health. 𝐑𝐞𝐬𝐞𝐚𝐫𝐜𝐡 𝐫𝐞𝐯𝐞𝐚𝐥𝐬 𝐚 𝐠𝐚𝐦𝐞-𝐜𝐡𝐚𝐧𝐠𝐢𝐧𝐠 𝐢𝐧𝐬𝐢𝐠𝐡𝐭: 𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐢𝐧𝐠 𝐣𝐮𝐬𝐭 10 𝐛𝐨𝐝𝐲𝐰𝐞𝐢𝐠𝐡𝐭 𝐬𝐪𝐮𝐚𝐭𝐬 𝐞𝐯𝐞𝐫𝐲 45 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 𝐝𝐮𝐫𝐢𝐧𝐠 𝐚𝐧 8.5-𝐡𝐨𝐮𝐫 𝐬𝐢𝐭𝐭𝐢𝐧𝐠 𝐩𝐞𝐫𝐢𝐨𝐝 𝐜𝐚𝐧 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐛𝐥𝐨𝐨𝐝 𝐬𝐮𝐠𝐚𝐫 𝐫𝐞𝐠𝐮𝐥𝐚𝐭𝐢𝐨𝐧 𝐦𝐨𝐫𝐞 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞𝐥𝐲 𝐭𝐡𝐚𝐧 𝐚 𝐬𝐢𝐧𝐠𝐥𝐞 30-𝐦𝐢𝐧𝐮𝐭𝐞 𝐰𝐚𝐥𝐤! These brief, intense bursts of activity—often referred to as "exercise snacks"—are a simple yet powerful strategy to combat the health risks associated with prolonged sitting.  Recent research shows that even if you’re meeting the suggested guidelines for physical movement each day (150 minutes of moderate-intensity exercise per week), the benefits are largely nullified if you’re sitting for more than five hours per day. Let’s face it, many of us are now sedentary for more than five hours per day. Think about it: how easy is it to stand up and do 10 squats every 45 minutes? It’s a small commitment that can yield significant benefits! Can you prioritise movement throughout our day. Your body (and mind) will thank you! 💪✨ Stand up and do 10 squats now and then use an emoji to signal that you've done this. If you're looking for more ideas, follow Lizzie Williamson. #poweredupperformance #wellbeing #corproatehealth #poweredup #Health #ExerciseSnacks #MovementMatters #Wellness #WorkplaceHealth

Sitting at desks for extended periods, sleeping in improper positions, and leading a sedentary lifestyle can lead to stiffness and discomfort in the body. Incorporating simple stretching movements into your daily routine can help alleviate this stiffness and improve overall flexibility. #flexibility #physicalhealth #StiffnessRelief #stretches #stretchingmovements

𝐒𝐢𝐦𝐩𝐥𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐝𝐨 𝐚𝐭 𝐲𝐨𝐮𝐫 𝐨𝐟𝐟𝐢𝐜𝐞 𝐝𝐞𝐬𝐤 𝐟𝐨𝐫 𝐜𝐫𝐚𝐦𝐩 𝐫𝐞𝐥𝐢𝐞𝐟. Dealing with period cramps at work can be a real challenge, but incorporating simple exercises into your routine can help alleviate the discomfort and keep you focused. Movement increases blood flow and helps release endorphins, which act as natural painkillers. Here are some easy, office-friendly exercises to try: 1) Seated Knee Lifts: Sit upright in your chair and gently lift one knee at a time towards your chest. This helps relieve tension in your lower abdomen and lower back, areas commonly affected by period pain. 2) Desk Stretches: Stretch your arms overhead and lean side to side. This stretch helps relax your core muscles, reducing tension caused by cramps. You can also roll your shoulders to ease stiffness and improve circulation. 3) Deep Breathing: Try slow, deep breathing exercises. Inhale for 4 counts, hold for 4, and exhale for 4. Deep breathing helps manage pain and reduces stress, which can intensify cramps. Taking a few minutes to incorporate these small exercises into your workday can make a big difference. Prioritize self-care, even during office hours, because productivity and well-being go hand in hand. #strength #officeworkout #workout #corporateoffice #StayFit #exercises #crampreliever #beme #bemewoman #unapologeticallyme

Deskercise: Boost Your Energy and Well-Being at Work Do you find yourself feeling stiff and low on energy after spending long hours at your desk? If so, integrating Deskercise into your daily routine could be the solution you need. Transforming your workspace into an area conducive to physical activity can significantly enhance your energy levels and overall well-being. Here are some straightforward, equipment-free exercises designed to be seamlessly incorporated into your workday: Chair Squats: Stand up, lower your body to just above your chair, and stand back up. This strengthens your legs and core. Desk Push-Ups: Place your hands on the edge of your desk, step back into a plank position, and perform push-ups to tone your arms and chest. Seated Leg Lifts: While sitting, straighten one or both legs and hold them in place for five seconds, then lower them back down. This works your thigh muscles. Chair Dips: With your back to the chair, place your hands on the seat, lower your body, and then push back up to sculpt your triceps. Neck and Shoulder Rolls: Relieve tension by slowly rolling your neck and shoulders. Wrist Stretches: Stretch out your wrists and forearms to prevent strain from typing. Ankle Rotations: Lift your feet off the ground and rotate your ankles to reduce swelling and stiffness. Standing Calf Raises: Raise onto your tiptoes and slowly lower back down to keep your calf muscles strong. Seated Spinal Twist: Turn your body to one side, using your chair for leverage, and hold for 10 seconds to stretch your lower back. Breathing Exercises: Take deep breaths in and out for a minute to reduce stress and increase oxygen flow to your brain. Incorporating these simple exercises into your workday can help you stay active, reduce discomfort, and maintain your energy levels. Give them a try and feel the difference! #Deskercise #WellnessAtWork #HealthyLiving #Productivity #WorkplaceWellness

An observation I’ve seen is office workers who are having back pain, tight hips, and sore shoulders. They carry these issues into their workouts when they hit the gym. Nothing wrong with that, but their programming and intention of their training are not suited to helping them improve their condition. Instead of getting stronger, they potentially make it worse or get injured. Why? Because many popular exercises are done wrong or they have poor functional mobility in their joints. Here are some common mistakes and how to fix them: → Squats: Mistake: Knees caving inward. Fix: Focus on driving your knees outward and keep your weight balanced on your heels. → Push-ups: Mistake: Letting hips sag or arching your back. Fix: Keep your core engaged and form a straight line from head to heels. → Deadlifts: Mistake: Rounding the back. Fix: Keep your spine neutral and hinge from the hips. → Planks: Mistake: Dropping hips too low. Fix: Tuck your pelvis and engage your glutes to keep your hips level. → Running: Mistake: Striking on the heel as you land. Fix: Land on the midsole of your foot, with your food directly underneath your body. Why does this matter? These small mistakes lead to injuries, especially for those sitting at desks all day. Correcting them means faster progress and saving money on healthcare procedures. Plus, this is all assuming your joints are healthy with good functional mobility, because you need a good foundation even before straining yourself further especially with extra weights. Takeaway: Good form doesn’t just prevent injuries it builds strength faster. Slow down the next time you work out and focus on doing it right. Your body will thank you. P.S. If you want a more detailed breakdown of the instructions of specific exercises mentioned, let me know! --------   ♻️Please consider sharing this with someone you think might benefit from this content.   🌱If you enjoy content on Mobility & Mindfulness do follow for more!   I also share actionable wellness insights via my free newsletter which you can subscribe to on my profile, I am looking forward to having you there. #fitnesstips #exercisemistakes #injuryprevention #officeworkers #healthandwellness #functionalmovement #fitness

Healthy Lifestyle In today's busy life most people make common mistake at workplace that can cause negative impact on their health and well-being . eg. leaning too far forward or standing in incorrect positions can cause low back pain. # Position your computer screen high enough to avoid looking downward. # Move around as much as you can, Whether you sit or stand at work just take a short break and walk around about once every hour if you can. But even when you’re stuck at your desk, you can vary your motion. “Your body loves variety, so don’t allow your muscles to get too fatigued,” If you have a standing desk, you still need to move. Sway a bit, or step forward and backward for a while, throughout the day. Try these exercises to strengthen muscles to improve your posture: Superman Style: Lie on your stomach, and simultaneously raise your arms and legs just a couple inches off the ground. Hold, relax and repeat. Neck extension : Sit comfortably and press your head firmly backward into your chair (or car) headrest, or into your hands. Hold for 30 seconds multiple times to build strength. How to sit in a correct posture ? 1. Sit up straight: Keep your spine aligned and avoid slouching or leaning forward. 2. Use a chair with proper support: Choose a chair that allows you to maintain the natural curve of your spine. If needed, use a cushion or a lumbar roll for additional support. 3. Keep your feet flat on the floor: Place your feet flat on the floor or use a footrest if necessary to support your feet. 4. Adjust the height of your chair and desk: Make sure your chair and desk are at the appropriate height so that your elbows are at a 90-degree angle and your computer screen is at eye level. 5. Take breaks and stretch: It's important to get up and move around periodically to relieve any tension in your back. Stretching exercises can also help alleviate back pain. Remember, habits take time to form, so commit to these exercises for about four to six weeks to see lasting change. If you're experiencing pain, consult with your doctor for personalized advice and additional therapies. #Posture #Wellness #HealthyHabits #occupationalhealth

Nr. 3 - NECK BACKWARD To move the neck through its full range of movement, we need to bend it backward. Many people instinctively do not like to do this; even thinking about it can make people anxious. The described exercise is comfortable and feels completely different to how you might have done this before. 💪 EXERCISE MOVEMENT 💪 The safest way to bend the neck backward is to: • make sure you keep the back straight while taking the head backward - do NOT  confuse leaning backward with stretching the neck, • look up, and open the mouth wide, • keep the shoulders relaxed, • slowly tilt the head backward as far as you can, • slowly try to close the teeth together. In this approach, we use the powerful jaw muscles to stretch tight muscles and fascia at the front of the neck rather than using the already tense muscles at the back of the neck - the reason bending the neck back usually feels so difficult, • in the final position, you may incline the head a small amount on one side. This will stretch the front neck muscles on the side of the neck you are stretching away from, • hold the new position for a breath or two, slowly incline the head to the other side, and hold for the same duration, • open the mouth and return to the neutral position, and close your mouth, • repeat 2-5 times #stretching #neck #pain #strength #stressrelief #stress #flexibility #workday #office #working #workout #lifehacks #tips #healthylifestyle #health #helpingothers #helpingyou #takingcare #selfcare

We all know stretching is good for us, but did you know it can be a game-changer for your physical AND mental wellbeing? Here's why: -Improved Mobility: Greater flexibility means your body moves with more ease, reducing aches and pains and helping you conquer daily activities with confidence. -Injury Prevention: Tight muscles are more prone to tears and strains. Stretching keeps your muscles loose and limber, ready to tackle any challenge. -Stress Reduction: Holding a stretch forces you to slow down and focus on your breath, promoting relaxation and easing tension. It's a mini-meditation in disguise! Now, how do we unlock this flexibility superpower? Here are some easy tips: a. Incorporate Dynamic Stretches: Before your workout, get your blood flowing with arm circles, leg swings, and lunges. b. Hold Static Stretches After: Once your muscles are warm, focus on holding gentle stretches for 30-60 seconds each. Think hamstring stretches, quad stretches, and chest openers. c. Foam Rolling: This self-massage tool helps release muscle tension and improve circulation. Remember: Consistency is key! Aim for a few minutes of stretching most days of the week. You'll be amazed at the difference it makes! Ready to get flexible? Visit with our team to learn more and pick up your foam roller! #flexibility #mobility #wellness #stressrelief #selfcare #foamrolling #balancefitnessequipment

Living in Melbourne means facing those daily commutes, but guess what? You can turn that time into a productive and healthy part of your day! Here's how: 1️⃣ Stretch it Out: Use your commute to stretch those muscles. Simple neck rolls, shoulder stretches, and leg lifts can alleviate tension built up from sitting. 2️⃣ Mindful Breathing: Take advantage of your commute to practice deep breathing exercises. Inhale slowly through your nose, filling your lungs, and exhale through your mouth, releasing tension. 3️⃣ Posture Check: Be mindful of your posture while sitting or standing on public transport. Keep your back straight, shoulders relaxed, and head aligned with your spine to prevent discomfort. 4️⃣ Stay Hydrated: Bring a water bottle with you and stay hydrated during your commute. Proper hydration is crucial for maintaining overall health and reducing muscle stiffness. 5️⃣ Mental Exercise: Engage your mind with activities like reading, listening to podcasts, or solving puzzles. Keeping your brain active can improve cognitive function and mental well-being. 6️⃣ Mindfulness Practice: Practice mindfulness during your commute by focusing on the present moment. Tune into your surroundings, observe your thoughts without judgment, and embrace the journey. 7️⃣ Relaxation Techniques: Explore relaxation techniques such as visualization or progressive muscle relaxation to reduce stress and promote a sense of calm during your commute. Remember, your commute doesn't have to be wasted time! By incorporating these osteopathic principles into your daily routine, you can make your journey to work more enjoyable and beneficial for your overall well-being. #HealthyCommute #OsteopathicCare #MelbourneLiving #Osteo #Melbourne #Docklands 🌟

BE A ROLE MODEL IN SELF CARE Here is a conversation I had the other day with a client in the Massage Studio: She came to me because of stress-related symptoms: Stiff neck, sleeping problems, shallow breathing, a tingling sensation, and sometimes even numbness in the fingers (which can often be due to pinched nerves in the cervical spine). She holds a position of leadership in an international firm, her days are filled with meetings after meetings, mostly online. This time was her 3rd treatment, and we talked about maintaining regularity and consistency in your self-care, as well as acknowledging small steps of change. She said: “I actually have to be a role model in that aspect and tell my team: I keep the timeframe of the meeting, and I'll stop now because I am going to massage / pilates class.” Self-care and time to recuperate your energy is not a luxury. Physically and energetically. It's the foundation to be there fully for yourself and others. The takeaway: Regular breaks during work and taking time out for self-care are essential. For wellbeing AND efficiency. If you need support to implement that check out: https://lnkd.in/e2KbSd3U #wellbeing #selfcare #efficiency #rolemodel PS: She also mentioned that the German team is regularly overworking... What does that say about cultural conditioning? That's a different topic!