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Suffolk physiotherapists’ top tips to ease you into 2018

PUBLISHED: 16:46 09 January 2018

Sitting around too much and lifting heavy weights can all contribute to back pain and muscle soreness.
Picture: Getty Images.

Sitting around too much and lifting heavy weights can all contribute to back pain and muscle soreness. Picture: Getty Images.

Archant

We all like a holiday but when it comes in mid-winter and involves a lot of sitting around and eating it can be a recipe for physical disaster, even resulting in aching muscles and bad backs.

Suffolk physiotherapists demonstrate a back rotation exercise.
Picture: AHP.Suffolk physiotherapists demonstrate a back rotation exercise. Picture: AHP.

So to help you keep you in full working order after the excesses of Christmas and the New Year Suffolk physiotherapists, Allied Health Professionals Suffolk, have come to the rescue with a few simple exercises. They might just help sedentary office workers too.

AHP Suffolk is social enterprise providing expert physiotherapy on behalf of the NHS. It has 26 clinics across Suffolk, which patients can self-refer to instead of having to see their GP first.

Matthew Peck is clinical lead physiotherapist in Ipswich. He says: “Sitting in the same position for several hours and carrying heavy bags can really have an impact on your muscles.

“It’s best to try to keep moving around as much as you can, but these stretches will also help strengthen and stretch out any tensed-up muscles to help avoid and relieve pain.”

Suffolk physiotherapists demonstrate a side stretch.
Picture: AHP.Suffolk physiotherapists demonstrate a side stretch. Picture: AHP.

For back and neck pain:

Back rotation

Sit straight in your chair. From the waist up, gently turn your body and reach your left hand across to the right arm of your chair. You should feel a good stretch across your shoulders.

Hold for 30 seconds then repeat with your right arm facing your left side.

Watch it here:

https://www.youtube.com/watch?v=wFEhogZRnxs&list=PLNiEZVovbo_iGdxV0EMTKYrneYTNb6Dq7&index=6

Neck rotation

Sitting upright, turn your head to look over your right shoulder and hold for two seconds before repeating to the left. Repeat throughout the day.

Standing side stretch

Stand with your shoulders back and arms by your side. Slowly slide one hand down the outside of your leg so you feel a stretch. Slowly return to the upright position and repeat on the opposite side.

Repeat two to three times every hour.

Watch it here: https://www.youtube.com/watch?v=XbR5jK7J8c4

Back extension facing wall

Fold your arms at head height against a wall, placing your feet about 30cm (1ft) away from the wall.

Push your stomach and pelvis towards the wall and hold for five seconds. If your stomach touches the wall move your feet backwards a little. You should feel a stretch in your lower back.

Repeat two to three times each hour.

Watch it here: https://www.youtube.com/watch?v=FYAgShwpXXQ

Shoulder pain:

Shoulder rolls:

While sitting, pull your shoulders back and down. Hold for ten seconds and repeat three to five times.

Watch it here: https://www.youtube.com/watch?v=zPt_BGlB5rM

To find more exercise suggestions and ways to keep pain free, take a look at the AHP Suffolk website at www.ahpsuffolk.co.uk.

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