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As men age, regular resistance exercises offer enhanced strength, mobility and independence. Exercises like wall push-ups, seated leg press, resistance band shoulder rows, chair squats, bicep curls with bands, hip bridges, standing calf raises, core rotations, plank holds and resistance band chest press can maintain muscle mass, improve balance, and reduce fall risks while being gentle on joints and preventing injury. Each offers specific benefits from enhanced upper body strength and posture to improved lower body power and core stability. Regular practice, under professional guidance, contributes to better posture, increased bone density and an enhanced quality of life during the ageing process.
Read More>Regular strength training is beneficial for senior men’s physical and mental health, helping to maintain strength, mobility, balance, and quality of life. Essential exercises include squat/chair stand, push pattern and pull pattern, effectively targeting major muscle groups used in everyday activities. Along with safe equipment and practices, a personalized program led by a qualified physiotherapist can provide optimal results.
Read More>Strength training for older men enhances independent living, balance and overall well-being. Exercises include chair squats, modified push-ups, resistance band rows and dumbbell shoulder press for the upper body muscle groups, wall planks and seated core rotations for the core, standing calf raises, hip bridge exercises and step-up exercises for the lower body, and balance board training for stability. Following the proper form while doing the exercises is crucial to avoid injury and ensure the best results.
Read More>Men, especially those aged 40 and above, experience a gradual loss of muscle power due to various biological factors like reduced testosterone and growth hormone levels. However, power-focused exercises can slow or reverse muscle deterioration in some cases. Power training uniquely combines speed with resistance and offers significant benefits in maintaining balance, preventing falls, and improving cardiovascular fitness. Key exercises include box squats, medicine ball throws, and band-resisted movements. Also, it's crucial to allow a recovery period, maintain proper nutrition, and develop safe training schedules for older adults.
Read More>Standing desks, which combat sedentary behaviours and promote better circulation, metabolic function, and hormonal balance, are increasingly seen as a solution to health risks associated with office work. Implementation demands careful setup and gradual adoption of standing work patterns. Other key factors include using appropriate ergonomics, incorporating regular movement and integrating standing desks into a sustainable daily routine. Improvements in physical health, stress reduction, and productivity are evident benefits.
Read More>The digital-driven business environment has led to neck strain for professionals, mainly due to prolonged screen use, inappropriate phone posture, and extended sitting periods. Therefore, understanding and implementing daily neck posture corrections is crucial for professional success and physical health. To counter this, professionals should optimise their workspace for good posture, incorporate a daily neck alignment routine, and consider proper digital device positioning. Also, maintaining good posture during phone calls and using neck strengthening exercises can help avoid chronic neck pain. Evening recovery techniques and stress management can also reduce neck strain.
Read More>Professional success relies not only on business smarts but also physical presence and composure. Poor neck posture can affect our professional bearing. Six areas can address this: proper height and positioning of desktop monitors or laptops for eye-level screen viewing; perfecting standing posture for a healthy spine and projecting confidence; maintaining optimal neck alignment while using mobile and office phones; supporting the neck during sleep; stretching regularly during conference calls; adjusting driving position for commuters to prevent neck strain; using a backpack or alternating carrying sides for business accessories to distribute weight evenly.
Read More>The modern workplace affects men's health due to prolonged sitting periods. Standing desks offer a practical solution, supporting testosterone production and cardiovascular health. These desks prevent lower back strain, boost calorie burn, enhance core muscle strength and balance, and even influence testosterone levels. Standing also promotes productivity, cognitive function, and heart health while reducing the risk of deep vein thrombosis. Gradual transition to standing desks is recommended.
Read More>Maintaining a strong core is crucial for proper posture and prevention of long-term health issues. Common work-related posture mistakes include forward head posture, improper shoulder alignment, and poor lower back support. Regular engagement in core strengthening exercises such as abdominal bracing, dead bugs, bird dogs, and side planks can improve spinal alignment and correct posture. Desk-based core workouts can also be performed discreetly without impacting productivity. Proper form, regular assessment of posture, and a consistent exercise schedule are vital for long-term improvement.
Read More>Office workers with poor sitting posture can benefit from physiotherapy, as it promotes better musculoskeletal health. Techniques include thorough ergonomic workspace assessment, exercises from the McKenzie Method, core strengthening techniques, upper body stretching routines, neck muscle release methods, and lower back support strategies. Additionally, workers should take dynamic movement breaks throughout the day. Breathing exercises for posture, along with self-treatment tools and equipment, are useful. This integrated approach supports long-term musculoskeletal health in office environments while reducing work-related postural dysfunction.
Read More>Incorporating core-strengthening exercises into your work routine can combat the detrimental effects of prolonged sitting and promote better posture. These seven exercises can be seamlessly integrated into any workday: Seated Core Rotations; Standing Wall Planks; Chair-Based Pelvic Tilts; Desk-Edge Back Extensions; Modified Work Station Bird Dogs; Seated Abdominal Bracing; and Office Chair Balance Exercises. Regular implementation of these exercises can significantly improve core strength, spinal alignment and reduce musculoskeletal strain.
Read More>Back pain is a common problem for office workers. To manage it effectively, a comprehensive approach involving ergonomic adjustments, regular exercises, and professional interventions is needed. Using an ergonomic chair and adjusting the desk height can help maintain proper posture. Targeted core exercises can boost support for the spine during prolonged sitting. Proper sitting posture techniques are also vital, along with the use of standing desks. Regular stretching and consulting with a physiotherapist can help address any underlying issues.
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