Workplace Ergonomics

Tips to Improve Workplace Ergonomics

Ergonomics and Workplace injuries  I   Tips to improve workplace ergonomics  I  Ergonomic principles for Office desk, space, height, movement, sitting posture, repetitive movements, friction and access

Ergonomics at workplace has become very important as maximum part of the day is spent at workplace.

Posture while sitting, standing or working can make all the difference to your physical wellbeing giving rise to back pain, neck pain, shoulder and finger issues. Injuries that result from poor ergonomics are some of the most common and frequent kinds of injuries, and they are found in all kinds of workplaces and occupations.

Read More

better back posture

What’s causing your back pain? Is it poor posture

If you haven’t had an accident or picked particularly heavy weight before the back pain episode, chances are that it is caused by prolonged poor or bad posture. You could get rid of lower back pain and back injury by following good posture best practices. Understand why and how posture affects your back.

We often hear that good posture is essential for good health. We tend to actually recognize poor posture only when we see it formed as a result of bad habits carried out over years and evident in many adults. But only few people have a real grasp of the importance and necessity of good posture.

Read More

buttock pain wallet

Buttock Pain? Is your heavy wallet to blame

Buttock Pain

Is your heavy wallet to blame?

Do you experience a sharp pain right at the centre of your buttock; especially when you sit? Do you get a sharp shooting pain radiating down your legs?

Well, this could be because of your big fat wallet. When it comes to wallet, size matters !

Carrying a big wallet in your back pocket can cause a major trouble to your back & buttocks. Your wallet may be a one stop locale for keeping your cards, cash, bills & coins. But sitting with heavy wallets in your back pocket can put a lot of stress on your buttocks, back and hip. The problem starts when your nerve in the buttock, known as SCIATIC NERVE gets pinched between your wallet & buttock. It causes pain in your hip and/or buttock. It can also cause pain all the way from your buttock down your leg.

Read More

back pain

Back Pain – Causes, Self Care, FAQ and Home Exercise

Back Pain  I  Causes  I  Risk Factors  I  FAQ

Eighty percent of us will experience back problems at some point in our lives. Back pain is ranked second only to headaches as the most frequent cause of pain, and tops the list of workplace injuries, causing more loss of time, disability and money than any other workplace injury. Our backs are a carefully engineered network of bones, tendons, ligaments, and nerves that help balance and bear the weight of our bodies and the loads we carry. Any minor damage or imbalance to this delicate system can stress muscles and joints, causing pain and injury. A lifetime of poor posture, poor lifting, bending and reaching, and twisting activities can gradually weaken your back’s supportive structures as well as cause pain and injury.

Read More

frozen shoulder treatment

Frozen Shoulder: Understanding and Care

About Frozen ShoulderFrozen shoulder

Frozen shoulder, also known as adhesive capsulitis, is a condition that leads to pain and stiffness of the shoulder. Signs and symptoms begin gradually, worsen over time and then resolve, usually within one or two years. You will typically experience shoulder pain, followed by increasing stiffness. The stiffness may affect your ability to carry out everyday activities and, sometimes, you may not be able to move your shoulder at all.
1. Painful Stage
2. Frozen Stage
3. Thawing Stage

How does Frozen Shoulder progress?

  1. Painful stage: During this stage, pain occurs with any movement of your shoulder, and your shoulder’s range of motion starts to become limited. This stage lasts for 3 to 9 months.
  2. Frozen stage: Pain may begin to diminish during this stage. However, your shoulder becomes stiffer, and your range of motion decreases notably. This stages lasts from 4 to 12 months.
  3. Thawing stage: During the thawing stage, the range of motion in your shoulder begins to improve with recovery. It may take anywhere from 12 to 42 months.

Frozen shoulder typically develops slowly, and in three stages. Each of these stages can last a number of months.

Read More

office stretch for pain relief

5 minute Office Exercises: Back, Neck pain

Make time for Office stretches and improve your productivity.

Taking the time to stretch throughout the day anywhere – in office or at home, can have numerous health benefits. Stretching can improve flexibility and is an important activity to warm up or cool down after exercise. Stretching can also be a fun and healthy break from your computer screen during the work day. These stretches along with correct sitting posture at workplace, also helps you to keep all those pain in the back and neck away.

This Office Stretch Sheet provides you with 6 simple and effective stretches that you can complete whilst sitting at your work station. The newly developed Standing Stretch Sheet is perfect to do before a lunchtime walk, and for those who have standing roles.

Try The Banana,  The Emu,  Reach for the Sky, The Rock, The Twister and The Yes & No today.

We recommend you repeat each stretch twice, and hold each time for 20 seconds.

Print a copy and pin it up next to your workstation to remind you and your colleagues – Have you stretched today?

 

5minute ReLiva office stretching exercises while Sitting at your desk in office

 

Related Reading:

Ergonomics Programme for Corporate Employees

Working long on Computer : Carpal Tunnel Syndrome

Ergonomics: Does it matter in your workplace

Neck Pain : Managing at Home

Physiotherapy, a sustainable solution for workplace Health & Wellness

 

pregnancy exercises

Why Exercise during Pregnancy

Pregnancy exercises are needed for fit pregnancy.

The benefits of Exercise during Pregnancy are immense. Antenatal fitness propagated by ReLiva Antenatal Experts emphasises on safe Exercises during Pregnancy owing to the several benefits. You can even join supervised Pregnancy exercises with FAB Moms. Click here to know more.

why exercise while pregnant

Related Articles:

FAB Moms, Pregnancy Exercise Program

Benefits of exercise during Pregnancy

Posture in Pregnancy: Do’s & Don’ts

Happy& Fit Pregnancy ; Back to Shape afterwards

SI Pain & Pregnancy Tips

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy Policy

exercise

Pregnancy Exercise, Antenatal Fitness Program

Congratulations! You’re pregnant  

Exercises do wonders during pregnancy. Carefully planned exercise under Expert supervision can have a powerful and positive contribution to pregnancy. It helps to prepare you for childbirth by strengthening your muscles and building endurance. Moreover, it helps getting your body back in shape, once the baby is born.

What do our FabMoms say?

My doctor referred me to ReLiva FabMoms for Prenatal sessions. The sessions have been very helpful as I know how to keep myself active & fit. I would recommend others too to visit FabMoms for this program.”   – Richa Jha, Vashi

I joined FabMoms during my 6th month of pregnancy. My expert Physiotherapist helped me with lower back pain exercise which generally pregnant women face. Stretching exercises were also very beneficial. I never got cramps in my leg during night thereafter. They also teach good labour preparation techniques. I would like to recommend FabMoms to all pregnant women.”   – Misba Modak, Nerul

To read more about Benefits of antenatal exercisesclick here.

Now you can be a F.A.B. Mom too ! Fill the “Ask for call Back” form to register or Click here to contact us and know more about ReLiva’s FabMoms Program for Prenatal and Postnatal fitness programs. The Programs are available in

  • GROUPS as ‘Better Together’ at any of our clinics or a maternity set-up near you.
  • One-on-one personalised Prenatal / Postnatal care Program designed specially for you by our experts.

The various modules of the Program cover the following topics:

  • Education about stages of pregnancy.
  • Exercise as per the stage of pregnancy.
  • Relaxation and breathing techniques.
  • Postural guidance.
  • Post partum changes.
  • Diet & Nutrition.

To begin with, you can click here, to contact us & register with your details and we will send you a copy of The 5 Safest Pregnancy Exercises Guide, absolutely FREE.

 

Related Reading:

Benefits of exercise during Pregnancy

Posture in Pregnancy: Do’s & Don’ts

Happy& Fit Pregnancy ; Back to Shape afterwards

SI Pain & Pregnancy Tips

Infographic on Why Exercise while Pregnant

stretching exercises

Stretching Exercises : How to Make the Most of it

Overview  I  Benefits  I  Types of stretches  I  Tips to stretch properly  I  Stretching FAQs

Stretching for sport and exercise improves flexibility, which increases the ability of a joint to move through its full range of motion; in other words, how far it can bend, twist and reach. This article attempts to guide how to stretch properly and get the most of it.

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps.

Here are some of the main benefits of stretching. Hopefully these reasons will inspire you to make it part of your schedule!

For Your Body

  • Helps improve flexibility (increases your range of motion)
  • Assists in correct posture by lengthening tight muscles that pull areas of the body away from their intended position (because of so much time at our computers, many of us have tight chest muscles which pulls the shoulders and head forward, leaving us with a hunched shoulder look)
  • Increases blood and nutrient supply to muscles, thereby possibly reducing muscle soreness

For Your Mind

  • Even a short amount of time (10-15 minutes) of stretching can calm the mind, provide a mental break, and give your body a chance to recharge
  • Classes like yoga or pilates offer you a chance to spend an hour releasing tension physically and mentally

office stretch for pain relief

Different types of stretches

The benefits of stretching have been multi-fold that several styles of stretching have evolved over the years, each having their own set of advantages. Pick and choose the style that suits your routine.

  • Static stretch: This includes stretching a body part to the point of mild discomfort and holding that position to give a good stretch to the muscles of that area, typically for at least 30 seconds or longer.
  • PNF or Proprioceptive neuromuscular facilitation: This may be performed in various ways depending upon the practitioner. Howvere what remains common is to focus on contracting and relaxing the muscle while holding the stretch. This may not happen when you just begin to stretch but can be acquired with regular practise.
  • Dynamic stretch: This stretch has fast gained popularity with the uprise of Power yoga and dynamic yoga. While the basic movements for stretches remain the same as in static stretch, one needs to gently repeat movements, such as arm swings, where one gradually increases the range of motion of the movement, but always remains within the normal range of motion.
  • Ballistic or bouncing stretches: This too is a modification of static stretches. One gets into the basic stretch position and then performs a bouncing or jerky movement holding that position to increase range of motion.

How to stretch properly?

To stretch properly and safely, slowly stretch the muscle just until you feel resistance. Resistance is the point at which you feel a slight pull. It should not be painful. Stop and hold each stretch for 10 to 20 seconds without bouncing up and down.

During the stretch, breathe deeply and regularly. Don’t hold your breath. Make sure your muscles are warmed up before you stretch. The best time to stretch is after exercise, when your muscles are most supple. ReLiva suggests 6 active stretches that you must do.

To get the most out of the stretching you do, here are some suggestions:

1. Dont Skip the Pre-Workout Stretch

Your muscles should be warm before you begin your stretching. Do a warm-up before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm.

2. Focus on the Muscles That Need the Most Help

Instead of trying to stretch your whole body after every time you exercise, focus on a key area of the body each time. Spend longer on each stretch and include more stretches for each area. If you are aware of muscles that are tight, then focus on those ones.

3. Include One Long-Duration Flexibility Session Each Week

Choose a flexibility class, such as yoga, pilates, or do your own flexibility work for 45-60 minutes at least once a week. If you’re having trouble sticking to it, follow these strategies and build it into your schedule/calendar

 

FAQs about Stretching 

Stretching, most often is a part of maintenance routine suggested to our patients once they recover and they are ready for discharge. That is when we hear a lot of questions about stretching from them. Our team attempts to answer the most frequently asked questions.

Q. What happens when we stretch?

Ans: Regular stretching is thought to increase flexibility, both by making muscles more supple and by retraining the nervous system to tolerate stretching further. Like it is for any type of exercises, flexibility attained from regular stretching will gradually disappear once you stop stretching – typically within 3-4 weeks.

 

Q. How much flexibility do I need?

Ans: It depends on your activity. The flexibility demands of a gymnast or a ballet dancer are clearly different to those of a runner. Someone who is just recovering from an incident of fracture or the treatment of which entails muscular restriction will have almost no flexibility in the affected limb and will have to work hard to regain flexibility to start using the limb properly.

On the other side, there is little to be gained for a jogger or runner from having the flexibility of a gymnast. Too much flexibility may reduce the muscle's natural spring, which may be detrimental for activities involving running, jumping and sudden changes in direction, such as running, football or football.

 

Q. Does stretching before exercise affect performance?

Ans: Stretching does increase your range of motion. A ballerina might require stretching before performance to do a full split during the show, even though she is weaker, her performance will be improved.

However, there is much debate on whether stretching makes your muscles weaker and slower (even though you might feel looser) before you engage in a full-fledged sport activity. The counter argument is that it is likely that duration of stretch used in the warm-up routines of most recreational exercisers may be cause negligible reductions in strength.

 

Q. Does stretching before exercising reduce the risk of injury?Ankle Sprain Causes & Recovery

Ans: It is widely believed that stretching does help before exercising. But there are mixed findings specifically if it works to reduce injury

While one set of studies concluded that stretching had little or no beneficial effect on reduction in injury risk; the most recent and largest of the three studies found "a hint" of an effect on reducing injuries like ligament tears, muscle tears, strains and sprains.

 

Q. How is stretching related to injuries - when do injuries occur?

Ans: It is important to understand that muscle injuries happen when the muscle is put under too much stress, typically when it is stretched under pressure – for instance, when lowering a heavy weight. (Picking and lowering an unusually heavy weight is the most common cause of back and muscle injuries)

The injury occurs not because the muscle isn't flexible enough, but because the muscle isn't producing enough force to support itself. A muscle might not produce enough force, either because it is not strong enough or it didn't contract at the right time for a particular movement ( which usually could be related to the right posture for doing that movement).

 

Q. Does stretching reduce soreness?

Ans: While you may find relief in dealing with soreness by stretching, there is no medical evidence that stretching does help to reduce or prevent a type of pain that can show up a day or two after exercising – also called delayed onset muscle soreness (DOMS).

 

Q. Should I stretch before exercising?

Ans: Your decision to stretch or not to stretch should be based on what you want to achieve. "If your objective is to increase your range of motion so that you can more easily do the splits, and this is more beneficial than the small loss in force, then you should stretch," says Dr Shreya.

 

Q. How should I warm up?

Ans: The purpose of warming up is to prepare mentally and physically for your chosen activity. A typical warm up will take at least 10 minutes and involve light aerobic movements and some dynamic stretching that mimics the movements of the activity you're about to perform.

Gradually increasing the range of motion of these movements during the warm up will prepare the body for more intense versions of those movements during the sport itself. This process will raise your heart rate and increase the blood flow to your muscles, thereby warming them up.

Warm muscles are less stiff and work more efficiently. Increased blood flow enables more oxygen to reach the muscles and produce energy. The warm up also activates the nerve signals to your muscles, which results in faster reaction times.

 

Q. Should I stretch after exercising?

Ans: There is some evidence that regular static stretching outside periods of exercise may increase power and speed, and reduce injury. The best time to stretch is when the muscles are warm and pliable. This could be during a yoga or pilates class, or just after exercising.

A post-exercise stretch will also slow down your breathing and heart rate, and bring the mind and body back to a resting state.

 

Now that you know all about stretching, we urge you to go on, try to build stretching into your daily routine and you are sure to see results. Stretching by itself may be a decent beginner's workout on the go as well as a good routine for warm up as well as cooling down for advanced workouts.

If you have trouble figuring out a good routine of stretches for yourself, do contact us on 9920991584 and we will connect you to one of our experts located near you!

Last Updated : June, 2018

 

Related Reading

Six Active Stretches

The Activity Pyramid: Stay Active in a Fun way

Physically Fit : What does it mean?

No time for exercise? 10 tips to get moving

Healthy & Positive Habits to Protect you from Stress

Benefits of Exercise during Pregnancy

Ask for a callback
close slider

Name Contact Email Message: I authorize ReLiva representative to contact me. I understand that this will override the DND status on my mobile number.