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the best advice available, AND

details to hand in the future...

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CLIENT?

Step 2: Order the ones you want Step 3: When they arrive 48 hours later, add your details to the back of each leaflet

...and you’re done! And for the month of January, each happy customer will cost you just 7p!

NOW YOU CAN! Step 1: Choose from our range of 52 different leaflets

health activity

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health activity

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JANUARY ONLY

YOUR REHABILITATION PROGRAMME This exercise programme has specific exercises to help stretch and strengthen tight muscles as well as improve the stability of the core muscles used to maintain a good posture during sporting

RESOURCES n NHS Direct (UK) - 24 hour telephone or web based help and advice service. Tel. 0845 4647 or visit www.nhsdirect.nhs.uk

n Chartered Society of Physiotherapy - Find a physiotherapist service www.csp.org.uk

GOOD POSTURE

and daily activities. It is important to ensure the exercises are performed with good technique as good postural control is important at all times and will help prevent possible problems in the future.

4 STAYING SAFE CONTINUED CONTACT DETAILS

or joint problems eg. arthritis, ask your GP or practice nurse for advice.

PROFESSIONAL’S DETAILS

■ Make sure you start slowly and build up to the recommended levels. Avoid high intensity, high impact activities, for example jumping up and down. This puts unnecessary stress on your joints.

■ Wear appropriate and comfortable footwear.

If you experience any of the following problems stop exercising and ask for medical advice from your GP or contact NHS Direct on 0845 4647: ■ Discomfort in your chest or upper body

WHO IS SPORTEX We specialise in producing information for medical, health and exercise professionals on the subject of exercise, health and musculoskeletal injury. This includes subscription publications for practitioners and advice handouts for the public. All our material is written and reviewed by leading medical professionals. For more information visit www.sportex.net or telephone +44 (0)845 652 1906.

NOTES/LOCAL INFORMATION MORE INFORMATION

■ Age UK - 0800 169 6565 or www.ageuk.org.uk

■ British Heart Foundation - 08450 708070 or www.bhf.org.uk

n General Osteopathic Council - Find an osteopath service www.osteopathy.org.uk

n British Chiropractic Association - Find a chiropractor service www.chiropractic-uk.co.uk

Exercises for

sporting back Workplace posture and OTHER INFORMATION

■ Uncomfortable or severe breathlessness brought on by physical activity

■ Dizziness or nausea on exertion ■ Fainting during or just after doing activity

■ Palpitations (a very fast or irregular heart beat) during activity.

There are two kinds of muscle in the body, the ones we use for movement, and the ones we use to maintain posture. When alignment is 'correct' - our body is in balance and our mus- cles and joints are working with least effort.

If joints and muscles are held in the wrong posi- tion for long or repeated periods of time, these muscles will adapt by becoming either over- stretched or shortened. This can cause a number of injuries including to nerves running near the muscles which may become trapped or impinged and lead to injuries like carpal tun- nel syndrome and back pain.

The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.

CONTACT DETAILS

For this reason regular stretching and move- ment of the muscles is important for a number of reasons:

YOUR INJURY Low back pain affects the elite athlete as much as the inactive ‘slouch’ potato but there are diferences in the nature of the pain, the diagnosis and expectations regarding the rate of recovery. Recovery is often faster when dealing with physically fit people due to the underlying level of fitness. Low back pain often results from an imbalance between the back and the stomach muscles. This may lead to instability or incorrect functioning of the lower part of the spine. Strengthening these muscles and correcting any imbalance is therefore very important. Loss of stability in your spine can lead to microscopic damage to the surrounding soft tissues so it is particularly important to address this problem quickly to minimise damage.

OTHER INFORMATION

l It allows the muscles to be stretched l It stimulates the circulation of blood which in turn brings more nutrients to the muscle as well as remove waste chemicals which build up in th etissues and can lead to the aches and pains l The blood flow also encourages the body's healing process

WHY IS EXERCISE A GOOD IDEA? With many more people living longer it is increasingly important to maintain your own health, independence and well-being through regular physical activity.

stretching

Cervical area of spine (C1-C7 upper sec- tion)

Thoracic area of spine (T1-T12 mid section of spine)

older adults

BENEFITS Every day the evidence grows to support the importance of physical activity for health in the general population. However it is becoming increasingly clear that it is particularly important among older adults even in advanced old age.

This leaflet contains a series of exercises which you can perform while seated, to stretch mus- cles which may become tired or tight. It is also very important to get up and move about regu- larly and ensure that your work station is cor- rectly set up to ensure good joint alignment. The picture on this leaflet offers guidance.

Being active in daily life can: ■ Reduce the risk of depression ■ Increase muscle strength and flexibility

■ Reduce the risk of falls due to improved balance and co-ordination

■ Lead to improved mental functioning

■ Reduce stress and anxiety ■ Reduce your risk of suffering a heart attack or stroke

■ Enhance your mood and self- esteem

Produced by

■ Enhance sleep quantity and quality ■ Allow the formation of new friendships due to widening social networks.

Lumbar area of spine (L1-L5 lower section of spine) - area affected in low back pain

Image showing the three main curves of the sp

2010 Primal Pictures Ltd