Nohunchback

22/06/2020

Sitting a lot ? Add a modified body weight row under a bar in the gym. This will strengthen important middle back muscles

Set shoulders back 2 seconds at the top, do 12-20 reps to target endurance-based postural muscles. To make it easier bend knees more and reduce angle, to make it harder have legs straight and place legs on a box for larger range.

Enjoy!
For more online help go to www.nohunchback.com or for in-person help go to www.rechargephysio.nz

14/05/2020

11/05/2020

Motion is lotion

Apply liberally in all directions

It's not just about exercise, sometimes it's just movement

Stretch

Walk

Dance

Things move when they are alive

11/05/2020

Am I a human clock? A propeller? Or stretching ?

Don't be shy to move around every hour or so...even if the neighbours, your dog or your workmates think you're a bit weird.

Enjoy movement throughout the day, not just once a day

10/05/2020

Surely we should all be flying with jetpacks by now instead..

08/05/2020

Stiff lower back after sitting?

This is common after prolonged sitting. A McKenzie lumbar extension can help. Be sure to put your hands on your buttocks, not your back and pull your tummy in. This will help to extend your lower back and also stretch the front of your hips a bit at the same time. Push in to stiffness not pain.

If you need more help here over to to https://www.nohunchback.com for a free online coaching and downloads to help you if you are getting aches and niggles from prolonged sitting

06/05/2020

Got "tech neck" ?

Lift it up

05/05/2020

Use it or lose it

What a legend

05/05/2020

Kneeling hip flexor stretch and reach. A good one if you are sitting a lot to release the front of your hips, extend middle spine and stretch shoulder all in one go. Pull tummy in, clench glute on the same side the front of your hip is being stretched and reach high. Can perform as a static (held) stretch for 20 secs or done dynamically as a warm up before other activity. Enjoy!

03/05/2020

How is your laptop set up ?

Need help? Videos and PDFs at https://www.nohunchback.com/

Photo credit to of
with permission

03/05/2020

10 benefits of walking for the movie-marathoners and seated workers:

- Improve hip flexor mobility

- Activate spinal postural muscles

- improve circulation of arterial, veinous and lymphatic systems

- assists in greater use of the diaphragm improving
oxygenation to the base if the lungs

- improve concentration through increased brain oxygenation

- engage inactive gluteal muscles

- assist in maintaining bone mineral density

- give eyes a rest from prolonged short-distance focus

- encourage movement in synovial fluid movement aiding in joint mobility

- give your brain and rest and prevent cabin fever!

If you sit a lot walk every day, at least 15 minutes twice a day, your body will thank you for it

01/05/2020

Physiotherapist and Yoga instructor Lou Thompson demonstrates seated trunk rotation with chair assistance to free up spine during the work day.
A rotation stretch of just 10 seconds each way every 2 hours can help you feel freer.

Lou is one of the physios inside our membership area