Knowledge Bank

How to stretch

By | How to stretch | No Comments

It’s not easy to know how to stretch properly

How to stretch is important. However, for the vast majority of us in modern day society, we tend to fluctuate between extremes. Our working days are often sedentary. Our time is spent sitting in front of a computer with little or no need to move or exercise unless it is for a lavatory break or for a coffee run.

Then for a small pocket of time, we want to exercise like crazy. We push ourselves hard in the gym to experience the adrenaline rush and relieve some of the pent-up frustration.

But often we forget to transition. We forget to go through the gears from sedate to manically active.

We know we should warm up and stretch. But how should we stretch? How can we be sure we are getting it right?



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5 home remedies to reduce cellulite

By | cellulite | No Comments

The best 5 tips to combat cellulite at home!

Cellulite is something that many women have to deal with. It’s also a fact that some of us are unhappy with it and want to figure out how to get rid of it without overhauling our lives or breaking the bank. 

You can find thousands of products in the market that claim to get rid of cellulite, but the truth is, there is no magic trick to cellulite disappear. Wherever tips you decide to follow, you need to combine it with exercise, water intake, diet and healthy lifestyle. Remember that you need to be persistent if you want to achieve results.

During lockdown you can prepare homemade remedies to reduce the appearance of cellulite. They will give you all the benefits of their natural ingredients for less money.


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How to eliminate cellulite

By | How to Get Rid of Cellulite, Uncategorized | No Comments

Tips to treat cellulite at home

Women get more cellulite than men,  due to the different fat, muscle, and connective tissue distribution. Almost 90% of women have it at some point in their life and it can be developed after puberty due to the change in hormones.  Contrary to what most people think, cellulite  happens to women of all shapes and sizes.

How is cellulite formed?

Our body has fibrous connective bands that tie up our skin to the underlying muscle. Fat cells and toxins can accumulate and lie between them. So as the accumulation of fat cells and toxins increases, they push the connective bands down, causing an uneven surface or dimpling (cellulite) appearance on the surface of the skin. This is something we tend to see on tights, hips, buttocks, arms or belly.

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How can I improve my coordination?

By | Coordination | No Comments

What nobody has told you!

When people talk about fitness, the most common subjects are about: losing weight, strength training, stretching, speed and power, there is a lot of information about them, but coordination is less talked about.  Good Coordination is the heart of what we do. Many people think that levels of coordination are pre-determined. But the truth is, coordination is a learnable skill. And it is one that is worth pursuing.

What nobody has told you!

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Back & neck pain home relief

By | back pain | No Comments

Back & neck pain home relief: 5 common mistakes you didn’t know! 

Back and neck pain are one of the most common complaints during lockdown. Working from home without a proper office setting, bad posture and stress are some of the main reasons of back and neck pain. So, in a desperate attempt to relieve the pain, we buy  expensive products that claim to be good at relieving back pain.

I have seen a lot of advertising on the internet recommending products for back & neck pain  such as massage guns. Before you invest in tools or products try to find the cause of your problem, as the back & neck pain origin could be different from person to person. Ask your Physio, osteopath, sports or massage therapist first to make sure the product is suitable for you.  

Back and neck pain

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The back and neck pains of working from home

By | DSE | 2 Comments

Home Workstation Set-up help for you online

The benefits of DSE assessments might not be something that gets your heart beating faster, but it can make your back and neck less achy! With so many people currently working from home at rather awkward “workstations” (to use the term loosely), this has suddenly become a huge issue. The BBC is regularly reporting on the long-term problems likely to arise if we don’t sit properly, using the best possible screen, chair and keyboard positioning. If you would like a 15 minute assessment of your at-home working set-up (done remotely online), please call us or just book yourself in here. We have lots of easy “hacks” that can help you adjust to a safer and more comfortable working environment. 

Continue reading below if you would like to learn more about the importance of the right positioning for your chair, screen, keyboard, feet, mouse (etc), and how your working set-up can cause long-term back, neck, shoulder, eyesight and repetitive strain injuries if left unchecked. 

As Aristotle said, ‘you are what you repeatedly do’. Or in this case, your body reflects how you use it most often. Compromising your posture for long periods of time can cause a lot of problems.

The (back) pains of working from home

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

By | Uncategorized | No Comments

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

By | Uncategorized | No Comments

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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Chest Congestion Relief- Steam therapy

By | Respiratory system | No Comments

Home remedy for chest congestion

Air pollution, smoking, viruses, dirt and germs are part of our daily life, that’s why it’s so important to pay attention to our lung health.

 Steam inhalation is one of the most recommended therapies worldwide and it has been used for more than 3500 years.  It is low cost, 100% natural and you don’t need to invest in equipment. 

Steam therapy is a technique in which you inhale water steam. In this technique, you introduce warm moist air into your nose, throat and lungs to alleviate congestion and other respiratory symptoms.

What are the benefits of steam therapy?

 The steam adds warmth and moisture to the air, it improves breathing and helps loosen mucus inside the airways and the lungs. It also relaxes throat muscles, reducing soreness and inflammation, and dilates blood vessels improving blood circulation.

Steam Therapy for chest congestion

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How can you drain mucus from the lungs?- 3 exercises you can do at home

By | Respiratory system | No Comments

3 ways to release mucus from your lungs

Our respiratory system has its own self-cleaning mechanism.  Pollution, smoking, and some conditions of the respiratory system can slow it down, making it vulnerable to virus and bacterial attack.  When your system is affected, you can feel chest congestion, inflammation, breathlessness, and end up with lung infections.   

In a healthy person, the respiratory system produces a litre or two of mucus per day. Without this transparent, viscous cleanser, our respiratory system becomes dry and malfunctions. However, too much mucus leads to respiratory complications such as bronchitis and pneumonia. The airway narrows and becomes blocked, making it difficult for you to breath. Excess mucus also becomes a breeding ground for viruses and bacteria.

Key ways to prevent or decrease excessive mucus build-up in your lungs are controlled coughing, mucus drainage, and “percussion”.  

You shouldn’t try these if you already have breathing difficulties; instead, go and see your GP. These exercises do not replace medical advice.  

3 ways to release mucus from your lungs

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