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Exercises to improve coordination

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3 exercises to improve Eye-hand coordination

Many people are naturally gifted with the skill of eye-hand coordination, but it is a skill that can also be learned. Many athletes that have visited our clinic told us how to do it with easy exercises that you can do at home. We are sure they will help you to achieve the goal of improving your eye-hand coordination.

eye-hand coordination

Exercises to improve eye-hand coordination

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How do you stop back or shoulder pain- when cleaning?

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5 Tips to reduce back and shoulder pain 

Spring is a great season for your annual deep cleaning; it allows you to scour your home of accumulated dust, dirt and grease while you disinfect and declutter your house. However you have to pay attention to your posture  when cleaning in order to avoid back pain and other injuries. 

Some common chores such as: dusting, washing, mopping, vacuuming or window cleaning and so on; involve lifting, pulling, bending, holding, twisting etc. We do these all the time without paying attention to our posture, increasing the risk of back or neck pain or injury.

Good posture is the most effective way to prevent back and neck pain. It is important  that you keep good manual handling techniques when performing  any activity that requires the use of force like lifting, pushing or holding. Many patients that visit our clinic with lower back pain or neck pain come  as a result of bad posture when cleaning, making extra effort when it isn’t necessary or being in the same position, or doing repetitive movements for a long period of time.

We have put together some tips on how to reduce back and neck pain whilst cleaning your house.

Back pain tips

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Breathing exercises to increase lung capacity and clear the lungs

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5   Breathing exercises to  help coronavirus patients with respiratory symptoms

Your lung capacity is the total amount of air your lungs can hold. This can be affected over time as the lung capacity normally starts decreasing slowly as you pass your mid-20s.

Some conditions significantly speed up these reductions in lung capacity and functioning such as chronic obstructive pulmonary disease (COPD), leading to difficulties in breathing and shortness of breath.

You cannot change your lung capacity in terms of how much oxygen your lungs can hold. However, you can do some exercises that may help to maintain your lung capacity, making it easier to keep your lungs healthy and get your body the oxygen it needs.

Let’s have a closer look.

Breathing exercises

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Long-haul flight recovery – a few tips to help you out

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The challenge of long flights

How do you find the best recovery methods from a long-haul flight? Getting it right can be tricky.

As a rule, flights become more detrimental the longer they last. And some flights can be excruciating long. Currently, the longest is from Singapore to Newark, timed at over 18 hours!

However, a long-haul flight can be a lot shorter than that. In fact, it is considered to be anything over 6 hours long.

So what can you do to reduce the physical, emotional and psychological impact? Let’s take a quick look.

Long-haul flight recovery

Long-haul flight recovery

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Manual Lymphatic Drainage (MLD) post plastic surgery FAQ

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Q Why is Manual Lymphatic drainage important after plastic surgery ( Tummy tuck, Liposuction, face Lift or any other plastic surgery.

A: After a plastic surgery precede, you many notice a hardness, water retention, swollen, hematoma or lumpiness to the areas treated. This is normal right after your surgery. This post-surgical lymphedema is caused by inflammation and trauma from the cannula used to suck out the fat. The channels that are formed by the cannula become fill up with fluid and the tissue around become swollen.

Manual Lymph Massage helps to move the fluid by gently pumping it back into the lymph vessels, reducing the swelling, retention of fluids and pain after the surgery. Without Lymph Massage (MLD) the inflammation can evolve into fibrosis (a permanent hardening of the tissue) or a seroma (pocket of serum). Many doctors prescribe Lymph Drainage Therapy after liposuction or other plastic surgery procedures to make sure their patients get the best possible results from their procedure.

Q:  Is Manual Lymphatic Drainage (MLD) a form of deep massage?

A:  No.   MLD is extremely light treatment although it may feels uncomfortable in the first week after the procedure as the area is very sensitive to touch. MLD it is the most efficient way to reduce swelling, water retention and bruising. It is based on scientific knowledge of the anatomy and physiology of the Lymphatic System.  The Vodder Method is the most effective way to reduce swelling and bruising caused by the procedure. This method is used in hospitals and clinics all over world to treat patients with swelling, bruising and water retention.

Even though it may seem to you that a deep massage, therapeutic or other type of massage it may help decreasing the hardness following the procedure it is not. A deep massage is contraindicated after the procedure as it makes harder to evacuate lymph fluid and also could damage the surgery.

Q: Can MLD help get rid of bruising?

A:  Yes. Bruises are an accumulation of cellular debris and old red blood cells in the tissue. MLD significantly reduces healing time for bruises by cleansing the extracellular spaces where these substances are trapped.

Q: How many treatments will I need?

A: Most plastic surgeons recommend MLD after the surgery but it makes a significant difference before the surgery, as it help to filter waste and toxins, excess of fluid, viruses and bacteria preventing any infection before the surgery. Also increase the production of lymphocyte production (white blood cells) that help heal cuts and damage tissue.

We normally recommend between 5 to 12 sessions depending on the area, procedure and the recovering process which is deferent in each person.

Also, patients who get multiple procedures at the same time (lipo and a tummy tuck, or liposuction  and a buttock enhancement; Brazilian Butt Lift) may need more sessions than someone who only gets one procedure. Sessions may be paid for individually, or in discounted packages of 5.

Q: How often is MLD applied?

A: The first week we suggested one sessions daily or every other day, as it helps significantly with the inflammation and the elimination of fluids.  The second week, every other day, follow by maintenance one per month for the next 5 months for better results.

Q: When can I have my first Manual lymphatic drainage after the surgery?

A: The sooner you start your drainage the better. We normally recommend having the first drainage 24hours after the surgery as MLD is gentle enough and drastically reduces the appearance of bruises, swelling, stiffness, burn shooting pain, scars, lumps, bums and soreness that often occurs after the surgery.

Q: Can I have Manual Lymphatic drainage 1 moths after the surgery

A: yes, the healing process after these types of procedure is between 3 to 6 months. If it has been over a month since your procedure you can still get the smoothing benefits of MLD but you won’t get the same results as if you had your drainage in the first week.

Q: What is an MLD treatment like?

A: Firstly you complete your medical form follow by the initial consultation were you therapist will assess the type of surgery and stage of the surgery, any open drainages, bruises, inflammation to determinate the best way to perform the drainage. As you will be very weak in the first week your therapist will help you to undress and to get in the couch and you will be fully cover with a towel. The MLD is performed in the front of the body and only the area being worked on is exposed at any time. Gentle, rotating, pumping motions will be applied with hands.

Usually the entire session is performed with you lying in the face-up position because all of the areas of lymph nodes that need to be decongested are located on the front of the body, although some surgeries do require the patient to turn side to side, sit up or face down for a short time if tolerated.

After the session, your therapist will help you to wear you garment, get ready and will give your after care.

Q: Do I need a referral for MLD?

A:  No. Although many doctors recommend MLD, it is also perfectly fine to self-refer.


Computer Related Wrist Pain – possible causes and treatments

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Hand and wrist pain at work

Unsurprisingly, many employees suffer chronic pain to the wrist related to time spent on the computer.

In fact, if you stop to think just how much time you spend in front of a screen, it may shock you. According to an article in the Independent, it can be as much as 1,700 hours a year!

Then, when you think about how many times you click your mouse, it gets serious. On average, about 5,000 times per day. It may require only a little effort per click, but it can be the hidden source of many problems.

Computer related wrist pain

Computer-related wrist pain

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Managing Swimming Injuries – keeping yourself healthy

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Managing the amount you swim

Managing any swimming injuries you might get should be straight-forward. However, there are a few things you need to keep in mind.

Swimming is, after all, often recommended for overcoming injuries. So in a broad sense, it is beneficial. But problems can arise if you don’t follow some simple guidelines.

For example, most injuries in swimming are overuse injuries. They are typically caused by trying to do too much too soon. As the old adage says, slow and steady wins the race. If you are new to swimming or haven’t swum in a long time, build up slowly. Your body needs to adapt. 

And swimming can be deceptively challenging.

So don’t dive in the at the deep end so to speak. Rest and recovery are as important for swimmers as with any other physical sport.

Managing Swimming Injuries

Managing Swimming Injuries

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Avoiding Football Injuries – the benefits of warm-ups and cool downs

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Football injuries in perspective

In a strange way, avoiding football injuries should not be at the forefront of your mind.

This is because too much focus on the possibility of injury might make you nervous. Consequently, it can mean you are less committed to tackles or challenging situations.

In addition, anxiety about an injury can make the body tense up. Ironically, this can lead to problems being more likely.

But clearly, you don’t want to get injured. So what can you do?

Avoiding Football Injuries

Avoiding Football Injuries

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Multiple Sclerosis Pain Management – What treatments can help?

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Background to Multiple Sclerosis

Pain Management for Multiple Sclerosis comes in different forms. There is no best method for treatment. This is because it is often related to individual needs.

If you have lived with MS the symptoms may be all too familiar. However, this week is MS awareness week. As such, for those less familiar with it, it is important to highlight possible early signs of the condition.

These include blurred or double vision, stiffness or spasms in your muscles. Fatigue, dizziness or vertigo can also be indicators. But that’s not all.

Other signs include tingling or numbness, especially in the arms legs or fingers. As well as irritability, mood swings, bladder or bowel problems or even memory issues.

It goes without saying that it can be an extremely debilitating disorder. But what is it? And what can be done to help?

Multiple Sclerosis Pain Management

Multiple Sclerosis Pain Management

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