If you’re feeling a bit stiff today why not try these easy hip and shoulder mobilisation exercises with our Registered Cheltenham Chiropractor Catherine Owers:
For more tips and advice plus updates on when the clinic will be re-opening for face-to-face treatments please follow us on social media:
Or keep checking our news page here.
During lockdown a lot of us are spending more time in the garden (when the weather allows!) but it is very important to treat garden jobs like any other form of exercise and warm up to prevent injury. Cheltenham Chiropractic Clinic Director Catherine shares some great tips from the British Chiropractic Association on how to keep flexible and pain free when out in the garden.
“As a nation, we love our gardens and spend a considerable amount of time and money on
them. As we rush to get those jobs in the garden done, there is a risk that gardeners may
injure themselves. What everyone wants is to be fit and healthy enough to actually enjoy
sitting in their garden and enjoy the fruits of their labours come summer time, so here are
some helpful tips from the British Chiropractic Association.”
Clothes
– Don’t wear clothes that are tight or could constrict your movement.
Warm Up
– Gardening is like any other exercise; you need to warm up first. Don’t go straight
into heavy garden work; start off with lighter jobs as this will lessen the chance of
muscle strain.
Using a ladder
– When using a ladder or steps, make sure you are always facing it, keeping your
shoulders, hips and knees pointing in the same direction.
– Rather than leaning or reaching, move the ladder or step regularly to keep up with
where you are.
– Any kind of ladder must be firmly and safely planted in position and, if possible, have
someone else there to keep an eye on things.
Clever pruning
– Get as close as possible to the things you are pruning and avoid overstretching to
reach the area you are dealing with.
– Invest in some long handled secateurs to reach plants and bushes that are beyond
normal reach.
Take a break
– Vary your activity by spending no more than 20-30 minutes on any one thing and
make sure you take regular breaks.
Be clever with the paving
– If laying a patio, keep the slab close to your body and bend your knees; it is
sometimes better to bend one knee rather two, as your supporting leg gives you a
position of strength.
– If using railway sleepers, two people will probably be needed.
Plan ahead
– If you are planning a trip to the local DIY store to buy heavy items such as cement
or gravel, buy smaller bags rather than one big bag as they are easier and safer to
carry.
– If you do buy heavy items, use a trolley and if on your own, ask an assistant at the
store to help you.
– If buying things like compost, sand or gravel in bulkier amounts, shovel the contents
of the large bags straight into smaller containers or wheelbarrow from the back of
the car.
– Don’t lift with your arms straight out, keep the elbows bent and to your side to
minimise the stress on your back.
– If having items delivered, have them unloaded as close to where you need them as
possible; this will save the effort of moving them again.
– A specialist garden trolley might be worth investing in to move these sorts of
materials around, especially if you have lots of patio pots to move around as well.
Being active outside in the fresh air has lots of benefits for your physical and mental health so especially in these strange times gardening can prove very therapeutic – if you have been enjoying your gardens during the last few months we’d love to see your photos! 🌸🌳🌿🌷🌼🌻🌱
For more information on general garden health and safety visit the Royal Horticultural Society’s website here.
We are all looking forward to when Coronavirus lockdown can be eased. Until the Government and our Professional Association advises we can safely return to work, Cheltenham Chiropractic Clinic will not be offering face-to-face appointments.
It is important to us that we can safeguard patients visiting our clinic, as well as our staff. We have been working hard behind the scenes reviewing how the clinic currently operates, and what changes will be made in order to reduce risk to those visiting our clinic. We are following robust advice and guidance from the British Chiropractic Association to help us and will advise you of any changes as soon as we have a firm plan.
Our Registered Chiropractor Catherine Owers is doing everything she can to make Cheltenham Chiropractic Clinic as safe as reasonably possible for our patients and staff when we are allowed to re-open. Whilst it creates economic challenges for our small business to remain closed, we feel that your health and safety, and that of others working within our clinic, is of much greater importance.
For more details of our temporary clinic closure see here.
The best way to keep up to date with clinic news and plans for re-opening is to follow us on social media – please click on the links below….
We understand that it is frustrating being unable to access hands-on care during this time but there are many complications to running a primary health care practice safely during the Coronavirus Pandemic; here is a graphic to explain the important key reasons behind why our clinic remains closed for the time being.
We hope to be able to re-open in the not-too -distant future… until then look after yourselves everyone, stay safe at home – we miss you! 😥
Mandy says:
“Thank you anyone who donated pillow cases for NHS laundry bags, just finished! Now onto helping Cotswold Scrubs, who are asking for volunteers to help on a range of items, look them up, doing a fabulous job! P.S. I need a haircut!”
If you are good with a needle or sewing machine and are looking for a way to help our incredible NHS Heros please join the Cotswold Scrubs group on Facebook here: https://www.facebook.com/groups/cotswoldscrubs/about/
Video calling apps like Zoom and House party are a great way to stay in touch with your friends and family during the lockdown.
This was Chiropractor Catherine talking to her University chums last night – they’ve been friends for 22 years!
ZOOM
Zoom was created as digital conference calling software, but its popularity has rocketed in recent weeks outside of work circumstances too.
The software is now being used for everything from streaming live yoga sessions to hosting family quiz nights.
For standard users, sessions are capped at 40 minutes – but you can pay to upgrade for longer conversations if you need them. Go to https://zoom.us/ to find out more.
Catherine also managed to take part in her weekly Pilates class via Zoom video. Technology really is bringing people together in this lockdown….as you can see Magic the cat is keeping an eye on proceedings!
HOUSEPARTY
This is one app that’s gone somewhat viral since the social distancing measures were put in place last month.
Allowing you to be a full-blown social butterfly without ever leaving your sofa, you can drop in and out of your mates’ group video chats whenever you fancy it – probably making some new virtual friends in the process.
There are games you can play through the app too, including Heads Up and Quick Draw. If you want to have a private chat with your friends or family you can lock the room – if not random strangers can pop in, which can be very entertaining! Go to https://houseparty.com/ to find out more.
For those of you working from home this is the best infographic I have found on setting up an ergonomically correct work station.
It’s important to have the TOP of your screen at eye height, keep your elbows tucked into your ribs and to have your lower spine fully supported by the chair. Also try to get up and move around at least every 30 minutes (it’s worth setting a reminder on your phone or computer in case you get engrossed in your work.)
If you have any other advice, tips or exercises you would like to hear more about just get in touch – I am open to suggestions!!
Exercises to improve posture
If you are worried about your posture while working from home or you feel like being stuck in the house is making you feel tight and round-shouldered this is the work out for you! There are versions for adults and children so get the kids involved – it could be a useful home schooling break!
Straighten Up UK
Your posture is important.
Having and maintaining a good posture is a major step in preventing back pain and, whilst no one is immune from back pain, there are some simple things you can do to promote a better posture and help reduce the risk of back pain.
Straighten Up UK is an exciting programme from the British Chiropractic Association (BCA), designed to improve posture and help prevent back pain by promoting balance, strength and flexibility in the spine.
Chiropractors want to encourage adults and children alike to start using this set of simple, three minute straighten up exercises. They are designed to be done on a daily basis and become part of the daily routine, just like brushing our teeth.
The programme is divided into three simple segments:
Stars: Warm Up
Flying Friends: Posture Care
Core Balance: Finish the Session
The exercises can be adapted to suit individual capabilities (discuss with GP, chiropractor or other healthcare practitioner).
Easy to learn and do, the sequence of exercises consists of precise, slow stretches, each with a specific purpose. The Straighten Up materials have been developed with both adults and children in mind.
For the FREE online video go to: https://chiropractic-uk.co.uk/straighten-up-uk/
A statement from Clinic director Catherine Owers regarding the temporary closure of Cheltenham Chiropractic Clinic due to the Coronavirus Pandemic:
To all my wonderful patients,
I’m sorry to announce that as of today (Sunday 22nd March) we are temporarily closing the clinic. Despite ramping up our infection risk control measures, spacing out patient visits and implementing every way possible to help stop the spread of the Coronavirus, it no longer feels right to be continuing to be open. I’m so, so sorry, it’s the first time in 18 years of practice that I will intentionally not be able to treat my patients.
I will continue to support you all in every way I possibly can. As of Monday 23rd March the clinic phone (01242 513459) will be diverted to my mobile so I am still at the end of the phone if you need me for help and advice. We will still be receiving emails from the clinic address ([email protected]) and I am looking into the possibility of video consultations. Over the next few weeks I will also be creating some home exercise videos to try to keep your joints healthy and mobile while we are all socially isolating.
Any patients with booked appointments will be contacted over the next few days, I’ll be watching the situation carefully and will also be advised by my professional association. As soon as it’s safe to do so, I’ll announce when we can re-open. To keep up to date with the latest clinic situation please follow us on social media.
Facebook – https://www.facebook.com/CheltChiro/
Twitter – https://twitter.com/cheltchiro
Instagram – https://instagram.com/cheltenhamchiropractic?igshid=1h0vd07rimril
Stay safe everyone, we’re all in this together – #Stayathome
Catherine Owers
Cheltenham Chiropractic Clinic are taking the risk of Coronavirus seriously and are doing everything we can to ensure that both patients and staff stay safe. At present we intend to keep calm and carry on by following infection control procedures as recommended by Public Health England which include:
• Extra measures such as regular cleaning of door handles and other more high risk surfaces with disinfectant
• We have hand sanitisers in every room
• Our Chiropractor thoroughly washes her hands and uses alcohol sanitiser between patients.
If you are over the age of 70, have an on-going health condition or just do not feel comfortable going out and about at the moment we will COMPLETELY understand if you would rather postpone your appointment for a few weeks or months’ time. If you are unsure what to do please ring us on prior to visiting the clinic.
The Government yesterday updated their advice and now recommend self-isolating at home if you have either of the following symptoms:
• a high temperature
• a new continuous cough
Do not go to a GP surgery, pharmacy or hospital. Ring 111 for further information and advice.
If you are suffering from even a mild case of fever, dry cough, generalised fatigue or muscle aches please rearrange your appointment for at least 2 weeks’ time. The same principle applies to anyone who has visited any high risk areas (China, Iran, Italy, Korea) and we would advise you to stick to the self-isolation protocols.
We are keeping up-to-date on the advice from Public Health England and will react appropriately to any recommendations. For further information about Coronavirus please visit: https://www.gov.uk/government/topical-events/coronavirus-covid-19-uk-government-response.
Take care everyone, look after yourselves and most importantly – don’t panic!
On Thursday 27th February our Registered Chiropractor Catherine Owers attended a fascinating talk on Wrist and Elbow assessment at the Cobalt Centre in Cheltenham. Consultant Radiologist Dr Umesh Udeshi gave a very useful talk on analysing the wrist and elbow via MRI scanning, CT and X-ray.
Did you know that Dr Udeshi offers a one stop MRI service on a Saturday morning? This includes a consultation with Dr Udeshi, an MRI tailored to your needs plus a report of findings on the scan results on the same day! See www.cobalthealth.co.uk for more details.
One Stop MRI Service with Dr Umeshi Udeshi
MRI scan of Carpal Tunnel Syndrome
MRI scan of elbow ligament strain
Elbow anatomy with Dr Umesh Udeshi
Many thanks also to Mr Ewan Bigsby, Consultant Orthopaedic surgeon for a fascinating talk on elbow surgery at the Cobalt Centre last night (Monday 2nd March.) 💪💪💪 It was also a useful update on the research behind conservative care (i.e. Chiropractic!) for multiple elbow and upper limb disorders. It’s always worth trying a course of joint and muscle mobilisation and rehabilitation for any injury as our treatment is much safer than surgery…. If conservative care doesn’t work we can always refer you to a consultant for a second opinion, But surgery should always be a last resort (even the surgeons say this!) Have a look here for more details of Mr Bigsby’s private clinics in Cheltenham and Gloucester: www.UpperLimbDoctor.co.uk
Mr Ewan Bigsby – Consultant Upper Limb surgeon in Cheltenham and Gloucester
Mr Bigsby’s clinic
a description of Tennis Elbow Treatment with Mr Ewan Bigsby, Cobalt Centre Cheltenham.
Elbow MRI scan