Lifemark

12/19/2025

🎶 On the eighth day of movement, your Lifemark care team shares with you: wrap with intention to support neck and back protection.

Gift wrapping is joyful, but it can be hard on your body if you stay in one position or angle for too long. 🎁 It’s common to crouch on the floor, lean over low tables, or twist to reach supplies, which increases demand on the neck, shoulders, and lower back. Try these few physiotherapist-guided adjustments to help move more comfortably: prep your space before you begin, use a counter or table that keeps you more upright, keep supplies close so you’re not repeatedly reaching, and shift your position regularly.

If your list is long, pacing the wrapping over a few days gives your body time to reset between sessions and may feel easier than one marathon effort.

Follow for Day 9’s tip: 3 stretches to help relieve holiday stress. 🙆

12/18/2025

🎶 On the seventh day of movement, your Lifemark care team shares with you: after you dine, two gentle moves to unwind.

Feeling sluggish after a big meal is common this time of year. 🍽️ A few moments after eating, try these osteopath-approved stretches to support post-meal comfort. Light movement helps your rib cage and diaphragm cycle through easy motion, which may help you feel more at ease as your body begins its natural post-meal processes.

Keep each motion gentle and controlled, and stop if anything feels uncomfortable. A relaxed walk and some water can also help you wind down after holiday meals.

Come back for Day 8’s tip: back-friendly gift wrapping. 🎁

12/17/2025

🎶 On the sixth day of movement, your Lifemark team shares with you: two foam-rolling moves to shake off holiday to-dos.

Between shopping, hosting, commuting, wrapping, and carrying bags, the glutes and upper back often end up working harder than usual. When these areas feel tight after a long day, these kinesiologist-guided foam rolling techniques can introduce gentle movement and help your body settle out of the day’s routine.

Foam rolling lets you adjust pressure by shifting your weight, making it easy to tailor the experience to what feels comfortable. Slow, steady rolls over the glutes and the upper back can help support mobility after long periods of standing, walking, or sitting.�

Follow for Day 7’s tip: feast-after flexibility. 🍽️

12/16/2025

🎶 On the fifth day of movement, your Lifemark team shares with you: travel-day tips to support tight hips.

Holiday travel often means staying in the same position for longer than usual – whether you’re waiting at the gate, sitting on the plane, or navigating tight rows. ✈️ These limited-movement stretches can make the hips, hamstrings, and lower back feel stiff because there are fewer chances to shift or reset.

Try these physiotherapist-friendly stretches – before takeoff, during the flight, or once you land – to help your body feel more supported throughout the trip. Gentle hip openers, supported hamstring stretches, short standing breaks when it’s safe to move, and even posture shifts or ankle pumps all can offer helpful moments of movement in tight spaces.

Follow for Day 6’s tip: foam roll your festive fatigue.

12/15/2025

🎶 On the fourth day of movement, your Lifemark care team shares with you: work to dinner, short and sweet – shake off sitting before you meet.

Long day at the office before an evening plan? Try these stretches before you head out to loosen up.

Pack your bag, find a hallway or meeting room, and take a calm minute. Breathe in through your nose, out slow. Move within a comfortable range and pause where your body feels tight from sitting. Think of it as changing gears so you walk into the party feeling present, not stiff.

Follow for Day 5’s tip: planes & tight hips. ✈️

12/14/2025

🎶 On the third day of movement, your Lifemark care team shares with you: steady strides for the chill outside.

Even when paths look dry, winter walking can surprise you. Choose a well-cleared route, wear treaded footwear or traction aids, and keep your hands free for balance. Take shorter steps with your eyes up, use railings on stairs, and test new surfaces before you shift your weight. 🥾🌨️

Follow for Day 4’s tip: desk to dinner stretch. 🧑‍💻

12/13/2025

🎶 On the second day of movement, your Lifemark care team shares with you: tips to keep it easy and bright – balanced shopping bags and posture right.

The first store feels easy; a few stops later, one shoulder starts to rise. 🛍️ Share the load between both hands and let your shoulders settle down and slightly back.

For bigger shopping trips, use a two-strap backpack that rides high and close, and place heavier items near the back panel so it feels steadier. 🎒 Drop heavy bags in the car between stores so you finish the day ready to wrap gifts, not recover.

Follow for Day 3’s tip: slip-free winter walks. 🥾🌨️

12/12/2025

🎶 On the first day of movement, your Lifemark care team shares with you: a tip to not overreach – and a quick cool-down stretch within reach.

Hanging door displays, lights, and garlands often means repeated reaching above shoulder level, which increases demand on the neck, shoulders, and upper back.

A few setup choices can help:
• Keep decor close to your body
• Position most tasks near chest height
• Use a dry, stable step stool outdoors (ask for a spotter to be safe)🪜
• Stage items on a table to limit repeated bending
• Turn your feet to face the task (avoid twisting)
• Alternate sides to share the effort

A short neck/shoulder cool-down afterward supports comfort and range of motion. If tension lingers, your local Lifemark care team can personalize a plan.

Follow for Day 2’s tip: shop ’til you don’t drop. 🛍️

12/09/2025

Wall squats let your legs work under load while the wall gives your back steady support. Holding the position helps your thighs and hips get stronger in a controlled way, which can make daily tasks like standing up or climbing stairs feel easier.

If you prefer smoother movement or more comfort, placing a ball behind your back can help you glide up and down with less friction.

Because strength exercises rely on proper form, it’s important to learn this in a way that feels safe for your joints and bone health. A Lifemark physiotherapist can help you understand the best stance, depth, and timing for your body. This exercise is general guidance only and should be tailored based on your comfort and needs.

👉 Book an appointment with a physiotherapist near you: https://tinyurl.com/33xtzuya

12/08/2025

The holidays can be joyful – but they can also be overwhelming. If someone you care about is having a hard time, small moments of support can make a meaningful difference. Learn simple ways to recognize when someone may be struggling and how you can support them with compassion and care this season. 💙

Is someone you know struggling with their mental health? It can be difficult, scary, and stressful when someone you care about is dealing with a mental health problem. You might be wondering how you can support them. We often know what to do when they get the flu or a cold, but what can be done for....

12/04/2025

Practicing a small step-down helps your body get used to handling a gentle landing in a steady, controlled way. Starting low keeps it safe and gives your legs time to work together so the movement feels smoother. It’s similar to helping your body rehearse a landing before you need it in real-life situations, like stepping off a curb or navigating stairs.

Because everyone’s mobility and confidence are different when managing osteoporosis, trying this with support can make the experience safer and more comfortable. This exercise offers general guidance only and not meant to replace individualized care. A Lifemark physiotherapist can help you understand if this exercise is right for you and show you how to try it in a controlled setting.

👉 Book an appointment through our website: https://tinyurl.com/33xtzuya

12/02/2025

A healthy brain supports everything we do – from our mood and memory to how we think, work, and solve problems. But women can experience certain brain-health challenges more often than men, including higher rates of dementia, headaches, depression, and brain-aging conditions. Read on below and learn how you can support your brain health today!

The brain is one of the most important vital organs in your body. According to Aristotle, “The energy of the mind is the essence of life.” Brain health is a critical element for our body’s overall health. A healthy brain means better communication, improved problem solving ability and decision...