0:00
this is Bay radio I'm Jeremy Kenton now
0:05
we're stuck at home we're not able to do
0:08
the things that we would normally do and
0:10
movement is the key now there's a lot to
0:13
be said about the fact that the posture
0:15
that in can cause problems but it's not
0:18
always about posture but the lack of
0:21
movement and for many of you trapped at
0:23
home sitting at a computer all day long
0:26
or doing the jobs which you wouldn't
0:28
normally be doing but movement is the
0:32
key now I got some friends with me to
0:34
help me and one of the main issues is
0:37
that people are sitting on their phones
0:38
or at their computers for far too long
0:41
now the neck the shoulder the upper back
0:48
are incredibly important in terms of the
0:51
fact that they're supporting us but they
0:53
need to move now we are designed
0:56
basically to be on all fours not on two
1:01
legs and certainly not sitting for a
1:03
prolonged period of time so what can we
1:07
well one of the most important things is
1:10
to make sure that whatever task you're
1:12
doing you take regular breaks and you
1:15
move around now get up from your
1:18
computer from time to time
1:20
walk around move around but also move
1:24
your body now many people think that the
1:26
head rolling exercise is a good thing
1:29
but it isn't and the reason is if we
1:31
look at our little friend here is the
1:34
vertical artery which is in here this
1:36
red structure it kinks naturally at a
1:42
particular place and that place is in
1:44
here and as we get older and by that I
1:47
mean anybody over the age of 35 they can
1:50
get problems with that artery kinking
1:53
which can produce dizziness so the worst
1:56
thing that you can actually do is to
1:58
roll your head around don't do it
2:00
there's no problem in terms of bending
2:04
the head to the side and holding that
2:06
position and then bending it to the
2:08
other side and holding it in that
2:13
bending head back and tried to stretch
2:18
up and I imagine leavin like a puppet
2:20
with a single string attached here
2:22
literally pulling the head up so bend
2:25
the head to the side and hold that
2:27
position for a few seconds and then you
2:30
can find that after a few seconds you
2:32
can move their head a little bit more
2:33
and then bring it back to the center and
2:36
do the same thing to the other side it
2:38
said try not raising the shoulder but
2:40
keeping the idea of getting the ear as
2:44
close to the shoulder as possible hold
2:47
that position then you can find you can
2:49
move it a little bit more and bring the
2:51
head back to the normal position and
2:53
just gently Bend head back but making
2:57
sure that the shoulders are level and
2:59
relaxed and then bending the head
3:01
forward and then looking to the left as
3:05
far as you can and after a few seconds
3:07
and move the head a little bit more and
3:09
you can find that you can move further
3:10
and then repeat to the other side but so
3:14
important do not do a rolling movement
3:17
to the head because you'll impinge on
3:20
the vertical artery which can produce
3:22
dizziness also in terms of just gentle
3:25
shoulder shrugs so take a big breath in
3:28
and as you breathe in bring your
3:29
shoulders right the way up to your ears
3:31
and then breathe out and let the
3:34
shoulders drop and you'll find that the
3:36
shoulder height will actually lower
3:39
another thing very simple exercise is
3:42
just a stand and just slowly with the
3:46
arm hanging so that the weight of the
3:50
arm does the work slow circles first in
3:53
one direction for about five repetitions
3:55
and then to the other so moving in the
3:59
other direction and then repeat with the
4:01
other shoulder so that a nice circling
4:05
movement if you've got show the problems
4:08
it's not a good idea to do resistance
4:10
exercises where you're pushing against a
4:13
wall as that will actually impinge on
4:15
the shoulder joint even more but
4:18
remember that the key for the neck the
4:21
a back good posture take regular breaks
4:23
and keep all those structures moving
