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Adam Smith-Connor

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Torticollis / Wry Neck

Published November 20, 2024 | By Adam Smith-Connor

Torticollis, also known as wry neck, is a painful condition that results in muscle spasm of the neck paravertebral muscles, severe neck stiffness and pain on movement. It can be caused by poor neck posture in bed, heavy lifting, sport or persistent poor neck posture. However physiotherapy is very effective at treating this condition; massage, mobilisation of the neck joints, neck exercises to improve range of movement and posture. Maintaining good neck posture in bed with a supportive pillow is also very effective at treating and preventing torticollis from happening in the first place. 

To watch a video about torticollis click this link https://youtu.be/pAM5hkDqpaY 
To get free delivery on a Groove Pillow, as shown in the video, visit www.groovepillows.co.uk and use code P-FPS. 

To down load an exercise list, as demonstrated in the video, click below;

Neck Exercises

Launch of rehabilitation classes at Marchwood Village Hall

Published July 10, 2024 | By Adam Smith-Connor

Launch of rehabilitation classes at Marchwood Village Hall

 

– Hip & Knee Exercise Class for arthritis & joint replacement starts Fri 6th Sept at 9.30am

– Back Care & Core Stability Class for back pain starts Fri 6th Sept at 10.30am

Due to popular demand we will be launching rehabilitation classes at Marchwood Village Hall from September. I used to run these popular classes when I was based in Gang Warily recreation centre but stopped back in 2016 due to the clinic relocating and the arrival of my kids giving me less time. You can see a video clip of the hip and knee class by clicking here. To view the type of exercises we do in the Back Care & Core Stability Class click here to view the online Back Care Course.

Hip & Knee Class

If you are suffering from arthritis in your hip or knee joints, or if you have had a hip or knee joint replacement (even if it was many years ago) you are a good candidate for the hip and knee class. For more information about the Hip and Knee Class click here or come to the free seminar below;
FREE SEMINAR ABOUT ARTHRITIS, JOINT REPLACEMENT AND HIP & KNEE CLASS ON FRIDAY 26TH JULY AT 9.30am.
Call 023 8008 9120 or reply to this e-mail to book a place.

Back Care & Core Stability Class

The Back Care & Core Strengthening Class is designed for back pain sufferers and uses core stability exercise, spinal stretches, gym ball exercises, free weights, relaxation techniques and education to help ease back pain and improve function so that participants can return to the sports and activities they love. For more information click here or come to the free seminar below;
FREE SEMINAR ABOUT BACK PAIN AND BACK CARE & CORE STABILITY CLASS ON FRIDAY 26TH JULY AT 10.30am.
Call 023 8008 9120 or reply to this e-mail to book a place.

Class Fees

All class participant will need to be assessed for suitability for the class. Assessment appointments last 1 hour and cost £60. Call 023 8008 9120 or reply to this e-mail to book an assessment.
If you have already been seen by the clinic you will not require a new assessment but we will need to check your notes to make sure you are suitable for the class. Call Adam direct on 07500392321 and he will check your notes and discuss this with you.
Classes last 50 minutes and cost £10, payable by cash at the start of the class.

Assessment & Seminar Location: 40 Kingfisher Way, Marchwood SO40 4XS

Class Location: Marchwood Village Hall, Vicarage Road, Marchwood SO40 4SX

Chronic Pain and Work Stress

Published September 23, 2017 | By Adam Smith-Connor

Sedentary office based work combined with stress poses a high-risk factor for developing chronic pain. We are under increasing pressure in the workplace where goals and targets are often put before wellbeing.
When a person’s work is target driven it’s common for their awareness to be with the goal rather than the process. If people aren’t meeting their targets they often push themselves, working harder and at a faster pace. In this process you can often lose touch with how your body is feeling. Many of my clients find that they’ve been running on adrenaline in a pattern of continuous hard work with little rest. With this amount of stress the nervous system becomes sensitive and muscles tense, making the body more vulnerable to pain. Many people get stuck in a cycle where pain in the workplace compromises performance leading to more stress, fear of job security and ongoing discomfort.
Physiotherapy can give you the tools to bring relaxation into your body on a daily basis, allowing you to continue working whilst maintaining an increased awareness of tension and how to control it.
How can I control tension?
If you feel pain, let this be a kind reminder to put yourself first and job second. A really easy way to reduce tension is through simple relaxation exercises. Try taking a soft breath in followed by a soft elongated breath out through the nose whilst feeling your body melt and relax. You can focus this on specific areas of your body such as the neck and shoulders. Build this into a pattern that suits your working day, perhaps during your break, when you’re getting a drink or by using a reminder ‘bell’ app on your computer. Many of my clients have been amazed by this simple technique that when used regularly can have such dramatic effects.
This article was written by Michael Otto BSc MCSP
“I am a physio based in Exeter and Totnes with an interest in chronic pain. I have a holistic approach that draws on many approaches one of which is the use of mindfulness based relaxation in the workplace.”
Michael Otto
Chartered Physiotherapist
www.ottophysio.co.uk

Why You Should Avoid Sitting For Too Long

Published August 24, 2016 | By Adam Smith-Connor

Why You Should Avoid Sitting For Too Long

Hello << Test First Name >>Research has suggested that remaining seated for too long is bad for your health, regardless of how much exercise you do.

Studies have linked excessive sitting with being overweight and obese, type 2 diabetes, some types of cancer, and premature death.

Prolonged sitting is thought to slow the metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.

Many adults in the UK spend more than seven hours a day sitting or lying, and this typically increases with age to 10 hours or more.

This includes watching TV, using a computer, reading, doing homework, travelling by car, bus or train – behaviours referred to as sedentary – but does not include sleeping.

Experts believe there is something specific about the act of sitting or lying for too long that is bad for our health.

One of the largest pieces of research to date on the subject – involving almost 800,000 people – found that, compared with those who sat the least, people who sat the longest had a:

  • 112% increase in risk of diabetes
  • 147% increase in cardiovascular events
  • 90% increase in death caused by cardiovascular events
  • 49% increase in death from any cause

How much sitting is too much?

The advice is clear: to reduce our risk of ill health from inactivity, we are advised to exercise regularly – at least 150 minutes a week – as well as reduce time spent sitting or lying.However, there is currently not enough evidence to set a time limit on how much time people should sit each day.

What Can You Do?

Adults aged 19 to 64 are advised to try to sit down less throughout the day, including at work, when travelling and at home.

Tips to reduce sitting time:

  • stand on the train or bus
  • take the stairs and walk up escalators
  • set a reminder to get up every 30 minutes
  • alternate working while seated with standing
  • place a laptop on a box or similar to work standing
  • stand or walk around while on the phone
  • take a walk break every time you take a coffee or tea break
  • walk to a co-worker’s desk instead of emailing or calling
  • swap some TV time for more active tasks or hobbies

 

How Much Physical Activity do You Need?

Published August 24, 2016 | By Adam Smith-Connor

How Much Physical Activity do You Need?

Hello << Test First Name >>To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and strength exercises.

How much physical activity you need to do each week depends on your age.

  • at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and
  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

OR

  • 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, and
  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

OR

  • A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity, and
  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

A rule of thumb is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity.

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days a week.

All adults should also break up long periods of sitting with light activity. Find out why sitting is bad for your health.
What classes as Aerobic exercise:

  • walking fast
  • water aerobics
  • riding a bike
  • doubles tennis
  • pushing a lawn mower
  • hiking
  • skateboarding
  • rollerblading
  • swimming
  • jogging

 

Sciatica

Published August 24, 2016 | By Adam Smith-Connor

Sciatica

Hello << Test First Name >>
Sciatica is the name given to any sort of pain that is caused by irritation or compression of the sciatic nerve.   The sciatic nerve is the longest nerve in your body. It runs from the back of your pelvis, through your buttocks, and all the way down both legs, ending at your feet.   When the sciatic nerve is compressed or irritated, it can cause pain, numbness and a tingling sensation that radiates from your lower back and travels down one of your legs to your foot and toes.   The pain can range from being mild to very painful, and may be made worse by sneezing, coughing, or sitting for a long period of time.   Some people with sciatica may also experience muscle weakness in the affected leg. While people with sciatica can also have general back pain, the pain associated with sciatica usually affects the buttocks and legs much more than the back.   In the vast majority of cases, sciatica is caused by a herniated or “slipped” disc. This is when one of the discs that sit between the bones of the spine (the vertebrae) is damaged and presses on the nerves.   You can minimise your risk of developing a slipped disc or back injury that could lead to sciatica by adopting a better posture and lifting techniques at work, as well as stretching before and after exercise, and exercising regularly.   Many cases of sciatica will pass in around six weeks without the need for treatment. However, a combination of things you can do at home – such as taking over-the-counter painkillers, exercising and using hot or cold packs – may help reduce the symptoms until the condition improves.   In more persistent cases, it may be beneficial to consult a Physiotherapist to gain recovery quicker.

Are Tight Hip Flexors and Hamstrings causing your Back pain?

Published August 24, 2016 | By Adam Smith-Connor

Are Tight Hip Flexors and Hamstrings causing your Back pain?

Hello << Test First Name >>
Your hip flexors and hamstrings are among the most important groups of muscles in the body.  They are necessary for the long term mobility and stability of your lower body.  Healthy and well-conditioned hip flexors and hamstrings are key for the prevention of hip, knee and lower back issues. The health of your lumbar spine is directly affected by the action of the hip flexors and hamstrings.   When there is an imbalance present in either of these muscle groups, the lower back can easily be subject to strain and injury.  Corrective action is necessary to reverse this imbalance and therefore reduce the risk of injury to the spine.   In most cases, people who experience lower back pain usually have accompanying tightness and imbalances in the various muscles.  For example, it has been well established in both in the literature and among health professionals that tight hamstrings are one of the primary contributors to chronic lumbar pain.   It is very rare to have chronically tight (or short) hamstring muscles and NOT suffer lumbar pain. The hamstring muscles are a group of very strong and large muscles which are often poorly maintained. It can be very challenging to keep them well conditioned, even under ideal situations.   Tight hamstrings and hip flexors will often occur together. The strong pull of tight hip flexors can lead to an anterior pelvic tilt.  This forward tilt of the pelvis causes an increased pull on the hamstrings which contributes to tightness of the muscle group.   To maintain the normal and proper curvature of the spine, the muscles which are located in front and behind the pelvis must act and function in a balanced fashion throughout your daily activity. In doing this, they keep the pelvis in a neutral and safe position.   In order to reduce the discomfort of lower back pain, your hip flexors and hamstrings should be exercised in many different ways.  This requires several different positions, stretches and movements.

 

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