HEALTH + WELLNESS
TIPS AND ADVICE FOR
Managing Stress , Improving Sleep and Looking After Your Posture When Working From Home
BY EMILY SMITH M . OST , L . C . H . E
AS A REGISTERED OSTEOPATH , I ’ M AN ALLIED HEALTH PROFESSIONAL AND KEY WORKER , PERMITTED TO CONTINUE TO PRACTICE THROUGHOUT THE COVID-19 LOCKDOWN RESTRICTIONS . OVER THE PAST YEAR , WITH MORE PEOPLE WORKING FROM HOME AND HOMESCHOOLING THEIR CHILDREN , I ’ VE SEEN AN INCREASE IN PATIENTS EXPERIENCING STRESS AND POSTURE RELATED COMPLAINTS SUCH AS HEADACHES , ACHY MUSCLES , BACK , NECK AND SHOULDER PAIN .
Osteopathy is a manual therapy targeting soft tissues , joints and circulation to improve , restore and optimise the movement and function of the body . It is commonly used to treat stress , muscle tension , joint pain and inflammation . Treatments also support digestive and bowel function , immunity and recovery , sleep quality , concentration and mental wellbeing . Osteopaths use a combination of gentle , direct rhythmic movements , massage techniques , stretches and manipulations .
With over 8 years experience in osteopathy , reflexology , homeopathy , and with specialist women ’ s health and paediatric training , I ’ m able to treat a broad range of complaints in different ways , here are my top tips and advice for managing stress , improving sleep and looking after your posture .
Stretch
It helps reduce muscle tension , increase range of movement and to relax . Try these stretches to help with neck and shoulder tension .
• Sitting up straight , imagine a thread pulling the back of your head up to the ceiling , keeping that tension , tuck your chin in . Hold this position for 30 seconds and then release . The double chin effect isn ’ t very flattering but it gives a really effective stretch for the muscles at the back of the neck , often associated with tension headaches .
• Put your right hand on your head , gently tilt your ear towards your right shoulder until you feel tension on the left side of your neck . Take a deep breath in , then use your hand to slowly guide your ear a little closer to your shoulder while you breathe out .
Hold this position for 30 seconds and then release . Do the same again using your left hand .
• Put your right hand on your head , turn to face your right armpit , gently tilt your nose towards your armpit until you feel tension towards the back of your neck , more so on the left side . Take a deep breath in , then slowly guide your nose a little closer to your armpit as you breathe out . Hold this position for 30 seconds and then release . Repeat using your left hand .
• You can repeat these exercises on each side several times a day , increasing the hold for up to a minute . Always be gentle and stay within your comfort level .
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