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Best desk setup
By Team @ Physio On Miller Blog, featured , , ,

Tips for your best desk setup

Many clients ask us about the best desk setup to prevent pain and injury. But have you considered changing your computer workstation recently or thought it was time to change those bad work habits you have developed? Poor workspace design or posture can lead to discomfort in our back, neck, shoulders and wrists.

These are our tips for your best desk setup either at home or in the office:

Adjustable Chair

  • Change the height to keep your feet flat on the floor with your hips and knees bent to approximately 90deg (you may need a foot rest!)
  • Try to have a chair with back support that can be adjusted to support the natural curve of your lower back

Keyboard

  • Bring it close to you – directly in front of your body
  • Aim to have your forearms parallel or sloping down to the keyboard without resting them on the desk

Mouse

  • Keep this close to your body (similar to your keyboard); you don’t want to be reaching for the mouse
  • If possible, alternate between left and right hands to reduce overuse

Computer Monitor

  • Monitor screen should be approximately one arms length away from you when sitting – directly in front of you
  • The top of the monitor should be 5-10cm above seated eye height

Do you have 2 monitors?

  • If you use dual monitors equally – sit centrally, directly between both to reduce neck tension from repetitive turning to one side
  • If you use one monitor more frequently and occasionally use a second monitor – have the priority monitor directly in front of you

Helpful Hints:

  • Use a document holder to avoid working from documents flat on your desk
  • Have your phone within comfortable, easy reach if used frequently (maybe even consider a ‘hands-free’ headsets option?)
  • Re-arrange your desk so frequently used items are close (within arms reach)
  • Can you ‘touch type’? Maybe it’s time to learn? It might be gentler on your neck instead of repetitively looking down
  • Try to take regular breaks – maybe take a short walk around the office or have a 2 minute stretching break every 30 minutes

If you’re still wondering how to help prevent pain and injury from working at a desk despite having the best desk setup have a read of our recent blog on exercises to undo the effects of a day at the office.

  • Best Desk Setup
Sydney City to Surf
By Team @ Physio On Miller Blog, featured , , , ,

Last minute preparation for Sydney City to Surf

With the Sydney City to Surf just under 3 weeks away, are you only now realising you’re not feeling quite as prepared as you would like. That perfect 12 week training program that you promised yourself you would do this year never happened. For some, the regret is real.

But now is not the time to psyche yourself out, look at the positive, you still have 3 weeks to prepare, as long as you know how to train smart. Keep reading, and we will share some tips from training, wearing the right gear and fuelling your body appropriately.

You’ve got 20 days to go!

Training:

If you want to be a better runner, the best thing you can do is run. Get outside and go for a run! Try a running app like ‘Couch to 5km’ or the ‘Nike Run Club’ app if you need some ideas or a program to help you get prepared.  Start slowly, first aim for 2km and make sure you give yourself a rest day in between and then maybe aim for 4km. Before race day on August 11, you should look to have completed at least four longer runs in preparation.

If running continuously is difficult due to time or ability, start with some interval training. Work on 30 seconds running, and 1 or 2 minutes of walking…whatever works for your level of fitness. Slowly build up the length of time you are running, and reduce the rest time between.

REST! This is so important even when you feel like you don’t have time. The body needs rest to allow the muscles to get stronger after running. Give yourself at least 1 day between runs, maybe even 2 depending on how you feel. And ensure you have 3 days off before race day. Not giving your body time to rest will only increase your risk of injury. Make sure you get a good nights sleep before race day too.

Gear

Use your training runs to work out what gear is best for your body. Do you like your leggings to fit tight around your waist, or are shorts more comfortable? You don’t want to regret wearing those brand new clothes that you’ve never tried before. Shoes…most of us know how important the right pair of shoes is. The right footwear will work with your natural biomechanics, boost running efficiency and ensure comfort and support, but most importantly, reduce your risk of injury. Pace Athletic are a great place to go with knowledgeable staff who can help find the best footwear for you. But don’t want too long to get this organised, as wearing in new shoes is crucial before race day.

Nutrition/Hydration

Fuelling the body before running is so beneficial to your performance, and again use your running training to try different foods and find out what works best for you. Everyone is different and what works for one person, may not work for you. Try to avoid the ‘carb-load’ too much on race day and the night before and instead choose your whole fruits and vegetables. These sources are much easier to digest and will keep you going for longer.

Finally hydration is so important. Focus on being fully hydrated in the few days leading up to the race and then on race day, sip as you go. Whatever you do, don’t scull a litre of water before you run, the only place you’ll be running is to the bathroom.

HAVE FUN!

Most importantly regardless of where you are in your preparations, make sure you HAVE FUN. The Sydney City to Surf offers some of the best of Sydney, with fantastic views, music and after all it is called a ‘fun run’. You are surrounded by thousands of people all giving it their best shot, so take inspiration from the people, enjoy the music and keep smiling…. all the way up heartbreak hill and over the finish line at Bondi Beach. 

Click here to read more about preparing for Sydney City to Surf on the day.

By Team @ Physio On Miller Blog, featured , , ,

The Benefits of Resistance Training

Some of us shy away from resistance training – we don’t want to get ‘bulky’, it’s too hard, or it’s just not for me. But there are so many benefits of resistance training. When we talk about resistance training we are not just talking about going to the gym and pumping iron. Resistance training can incorporate your own body weight, resistance bands, weights or weight machines or anything you have lying around the house you can utilise!

So, why should we incorporate resistance training into our lives? There are so many benefits to our bodies including:

  • Increasing muscle strength to protect our bones and joints from injury. Stronger muscles carry the weight and stress of your movements, reducing the impact on your joints and bones.
  • Increase bone density and strength to reduce the risk of osteoporosis or bony injuries. Not only does resistance training help with bone strength it can help with balance preventing fractures associated with falls.
  • Increase the strength and thickness of ligaments and tendons to protect our joints.
  • Disc health for our back. With resistance training (body, free weights and machine weights) we’re building our ability to take load through our spine without injury.
  • Increasing general health and well-being. Including weight management, lowering blood pressure, managing chronic diseases such as diabetes, heart disease, depression and obesity.

So whether you’re a runner, a mum, office worker or retired you can be loading your body! Remember you should always load progressively and seek advice from your physiotherapist, trainer or doctor if this is new to you!

Want to start your resistance training today? Join one of our Pilates classes to start reaping the benefits of resistance training. Click here to see our timetable.

If you have any questions get in contact with our lovely team to book a consult today!

  • Free weights at the gym
  • Reformer Pilates resistance training
  • Body weight resistance training
Reverse the effects of the daily desk job
By Team @ Physio On Miller Blog, featured , , ,

Reversing the Effects of the Daily Desk Job

Sitting at a desk all day can create a lot of stiffness in our backs. This isn’t just in the lower back that a lot of people complain about, but a lot of the time it is coming from our thoracic spine (middle of the back) which cops a lot being in the one position all day.

The stiffness in the middle back can cause further problems with our necks, shoulders and can even be contributing to some lower back pain. Weather you are a sportsman that needs to be reaching overhead or rotating to swing a bat or racquet, or a mum bending and lifting your children, you need movement in your middle back.

Another element of this ‘slouched posture’ can commonly be shallow fast breathing. By straightening your spine and opening your chest it allows your main breathing muscle, your diaphragm, to work more efficiently taking deeper, fuller breaths.

As physios we are seeing more and more people coming in with associated back issues which is either causing pain or limiting function, or both! Our backs are made up of so many joints and have so many muscle attachments and our goal is to get more movement in these joints so as all the muscles can function at their optimal abilities.

Our five top exercises to reverse that stiffness:

Thoracic spine extension on the foam roller

Book openings

Thread the needle

Cat Stretch

Superman scapula strengthening

If you have any questions or any niggles please give us a call and book an appointment with one of our physios!

By Team @ Physio On Miller Blog, featured

Shoe and Clothing Collection for Luvungi Hospital in Congo

Physio on Miller are collecting Clothes and Shoes for the Container of Love to Luvungi hospital in DR Congo!
We are supporting a non for profit organisation called mission in health care and development (MHCD) https://mhcdafrica.com
MHCD is a small band of international supporters, many of whom are Australian – who contribute resources, expertise and encouragement. MHCD overseas the packing of all donations and fundraises the $10,000 to pay the transport costs of the Container of Love to Luvungi hospital in DR Congo. 

The containers they send provide quality resources and necessities that Congolese people can’t buy locally nor could they ever afford. The benefits go beyond the individual items and bring welfare and the potential for prosperity.

The containers bring health resources for local clinics and hospitals, blankets for children and babies, reusable washable wear for young girls so they can attend school, clean second-hand clothes and shoes, babies’ clothes, sports clothes and equipment, computers for students at trade school, sewing machines for the tailoring school and to give to women graduates, solar panels for power generation throughout the hospital and the wider community, birthing kits for birth attendants, school tables and chairs and clothes for the orphans.

MHCD aims to send one shipping container of donated goods annually.

Please donate any second hand clothing, shoes and sneakers for both adults and children by bringing them in to the clinic and we will organise the delivery to the container in Adelaide.