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  • Wearable Technology In Healthcare

    Wearable Technology In Healthcare

    NCTV Episode 112

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    ✅ Fitness trackers, smartwatches, and posture monitors that track health data.
    ✅ Remote monitoring for the tracking of vital signs and movement patterns.
    ✅ Tools to improve posture, tracking rehabilitation, and preventing strain.
    ✅ What’s useful for athletes, office workers, and injury recovery.
    ✅ Choosing the right device

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 112, which is all about an exciting and fast-growing area of healthcare – wearable technology and remote monitoring. These innovations are revolutionising how we track and manage our health, helping people stay on top of their well-being in ways that were never possible before. So, let’s take a look at how these devices can benefit you and how they might even complement the likes of osteopathic treatment.

    So first of all, what is wearable technology? Well wearable technology includes smart devices like fitness trackers, smartwatches, and even smart clothing, designed to monitor various aspects of your health. These devices can track heart rate, sleep quality, physical activity, stress levels, and even detect abnormal heart rhythms. Some more advanced wearables can monitor blood oxygen levels, hydration, and even posture.

    Posture is of course an area of particular interest in my industry and this can be monitored using devices like the Upright Go, and some smartwatch features like the Apple Watch’s posture reminders, Fitbit’s reminder to move, Samsung Galaxy Watch’s body composition tracking, and Garmin’s advanced running dynamics that provide real-time posture feedback. These are all particularly relevant for anyone looking to improve muscle and joint health.

    How Does Remote Monitoring Work? Remote monitoring allows healthcare professionals to keep track of a patient’s vital signs and activity levels from a distance. This can be particularly useful for individuals managing chronic conditions like hypertension or diabetes, tracking post-surgical recovery, recovering from injuries such as sprains or fractures by tracking mobility patterns, detecting excessive strain, and providing guided rehabilitation exercises, or even improving their fitness levels. Data collected from wearables can be shared with healthcare providers, allowing for real-time adjustments to treatment plans and early detection of potential health concerns.

    So Why is This Relevant to Osteopathy in my case? Well as an osteopath, I see firsthand how poor posture, repetitive strain, and a lack of movement can lead to pain and dysfunction. Some wearable devices can help by:

    • Tracking movement patterns to identify imbalances
    • Providing real-time feedback on posture to prevent strain
    • Monitoring heart rate variability and stress using devices like the WHOOP strap, Oura Ring, and Garmin HRV sensors, which can help identify tension patterns and guide relaxation techniques
    • Also they can help track rehabilitation progress after injuries

    Who Can Benefit? Anyone can benefit from wearable technology, but it’s especially useful for:

    • Athletes– To optimize performance and recovery
    • Office workers– To combat prolonged sitting and encourage movement
    • Those with chronic pain– To monitor activity levels and avoid overexertion
    • And Post-injury patients– To track rehabilitation progress using devices like smart insoles that monitor weight distribution, motion sensors that analyze gait patterns, and rehabilitation apps that guide recovery exercises and provide feedback, ensuring safe movement patterns

    Next, we’ll move onto some Tips for Using Wearables Effectively:

    1. Firstly, choosing the right device is a great start– Make sure it aligns with your health goals. For example, if you’re looking to improve posture, devices like the Upright Go provide real-time feedback. If you’re tracking recovery, motion sensors and smart insoles can help.
    2. Set realistic targets– Use the data to make gradual improvements.
    3. Don’t rely on wearables alone– They are tools to complement professional healthcare, not replace it.
    4. And last but not least, listen to your body– While wearables provide data, your own feelings and experiences are just as important.

    Wearable technology and remote monitoring are here to stay and they’re transforming healthcare by making health tracking more accessible, personalised, and effective. So whether you’re an athlete, a desk worker, or someone recovering from injury, these devices can offer valuable insights and support the likes of your osteopathic treatment. If you have any questions about how to incorporate wearables into your health routine, feel free to reach out.

    That’s it for this week’s bitesize bit to help your health flourish.

    And I’ll see you again next time!

  • Winter Sports Injury Prevention

    Winter Sports Injury Prevention

    NCTV Episode 111

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • Why cold weather increases injury risks
    • Essential warm-up tips
    • Gear up for safety
    • Hydration & recovery strategies
    • How osteopathy can help

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 111. I’m Nick Coysh, and in today’s episode, we’re tackling two key winter fitness topics: preventing injuries in winter sports and staying safe while running in cold weather. Whether you’re heading to the slopes or keeping up your running routine despite the chill, these tips will help keep you moving freer and help you to avoid injury.

    Why Winter Sports and Running Bring Added Risks
    So why do winter sports bring added risks? Essentially, the cold slippery conditions of winter add an extra challenge to your body and here are four reasons why:

    1. Tighter Muscles & Reduced Flexibility
      Cold weather causes muscles to contract, making them less flexible and more prone to strains.
    2. Slippery Surfaces & Reduced Stability
      Ice and snow can cause slips, increasing the risk of sprains, fractures, and impact injuries.
    3. Dehydration Risks
      You may not feel as thirsty in the cold, but dehydration still affects muscle performance and recovery.
    4. Altitude & Fatigue
      Winter sports often take place at high altitudes, where fatigue sets in faster due to lower oxygen levels, affecting coordination and reaction time.

    How to Stay Injury-Free in Winter Sports
    So all this is great to know but how do I stay injury free doing winter sports I hear you ask? Well, to break it down into another nice memorable list, here are five essentials to stay injury free:-

    1. Warm Up Properly
      Because cold muscles are more injury-prone. The best ways to warm up are by doing dynamic stretches and light exercises before hitting the slopes or trails.
    2. Use the Right Gear
      Wear proper footwear with good grip and use appropriate protective equipment for skiing or snowboarding.
    3. Strengthen Key Muscle Groups
      Focus on leg strength, core stability, and balance exercises to improve resilience against falls and twists.
    4. Listen to Your Body
      If you start feeling fatigued, take a break. Many injuries happen when tiredness sets in and form deteriorates.
    5. Hydrate & Refuel
      Drink water and eat energy-boosting snacks to keep muscles performing at their best.

    The next set of tips are more relevant for those like me who are currently winter running in training for a spring event such as a marathon or half marathon.

    Tips for Running Safely in Cold Weather

    1. Firstly, Dress in Layers
      Start with a moisture-wicking base, add an insulating layer, and top with a windproof shell to stay warm without overheating.
    2. Secondly, Protect Your Extremities
      By wearing gloves, a hat, and thermal socks to prevent heat loss.
    3. Third, Adjust Your Stride
      Take shorter, more controlled strides on icy or snowy surfaces to improve stability and reduce the risk of slipping.
    4. Fourth, Breathe Right
      Cold air can be harsh on your lungs. Breathe through your nose or use a scarf or buff to warm the air before it enters your lungs.
    5. And tip number 5, Stay Visible
      Shorter days mean lower visibility. Wear bright, reflective gear and consider a headlamp or body-torch for safety.

    To sum up, by preparing properly, using the right gear, and staying mindful of the conditions, you can enjoy winter sports such as skiing, snowboarding and cold-weather running, safe in the knowledge that you have significantly lowered your risk of potential injury. If you do experience aches, strains, or injuries, osteopathy can of course help keep you moving freer and easier, with less pain. Other treatments such as physiotherapy, sports massage, and targeted rehabilitation exercises can also play a key role in recovery and injury prevention.

    That’s all for today’s bite-sized bits to help your health flourish. I’m Nick Coysh, and I’ll see you again next time. Stay safe and stay active!

  • Why Winter Aches Get Worse

    Why Winter Aches Get Worse

    NCTV Episode 110

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • Understanding the causes
    • Ways to stay active
    • How to combat the cold
    • Importance of hydration and posture
    • A great treatment option revealed to improve joint mobility, enhance circulation and relieve tension!

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 110. Happy New Year 2025 and today’s episode is all about why aches and pains seem to get worse during the colder winter months. It’s a question I get asked a lot this time of year, so let’s explore what’s going on.

    Why Do Winter Aches Get Worse?
    There are a few reasons why you might notice your joints or muscles feeling stiffer or sorer as the temperature drops:

    1. Cold Temperatures
      When it’s cold, your muscles and tissues tend to tighten up. This reduces flexibility and can make joints feel stiffer or more painful, particularly if you already have arthritis or other joint conditions.
    2. Changes in Barometric Pressure
      Changes in the weather often bring shifts in air pressure. When barometric pressure drops, it can cause tissues around your joints to expand slightly, which may increase discomfort.
    3. Reduced Activity Levels
      Let’s be honest – it is tempting to stay curled up on the sofa when it’s cold outside! But being less active can lead to muscle stiffness and weaker joints, which can amplify aches and pains.
    4. Poor Circulation
      In colder weather, your body focuses on keeping your core warm, which can reduce circulation to your extremities. This can leave muscles and joints feeling colder and achier.

    What Can You Do About It?
    The good news is, there are plenty of simple steps you can take to keep those winter aches at bay:

    1. Stay Active
      Regular movement is key. Gentle exercises like stretching, yoga, Pilates or walking can help keep your muscles and joints flexible. Even just a few minutes a day can make a big difference.
    2. Layer Up
      Keep warm by dressing in layers. You might also consider using heat packs or warming creams for any particularly sore areas.
    3. Stay Hydrated
      It’s easy to forget to drink water in winter, but staying hydrated is essential for maintaining healthy joints and muscles. Why? Because dehydration can lead to less lubrication in the joints, muscle fatigue, and overall discomfort. Staying hydrated is crucial for maintaining elasticity in the tissues and facilitating smooth joint movement, which is especially beneficial during winter when muscles and joints may already be tight due to the cold.
    4. Check Your Posture
      Avoid slouching, whether you’re working at a desk or relaxing at home. Poor posture can worsen back and neck pain, so make a conscious effort to sit and stand properly.
    5. Try Osteopathy
      If aches and pains persist, osteopathy can be a great way to improve joint mobility, relieve muscle tension, and enhance circulation, all of which can help you feel more comfortable during the colder months.

    So, if you’re noticing those winter aches creeping in, remember: movement, warmth, hydration, and good posture can all help. And if you’re still struggling, don’t hesitate to reach out.

    I’m Nick Coysh, and that’s it for today’s bite-sized bit to help your health flourish. Stay warm and take care for a Happy and Healthy New Year!

  • Winter Wellbeing

    Winter Wellbeing

    NCTV Episode 109

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • Self-care reminders
    • How to keep moving
    • Things you can do in the comfort of your own home
    • Ways to manage stress
    • What you can do for your aches and pains

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 109. We’re in December 2024 and as the colder months roll in, the holiday season can bring a mix of joy and stress. Today, I’ll share some simple yet effective tips to help you prioritise your health and wellbeing this winter.

    The Winter Wellness Challenge

    Winter inevitably means shorter days, colder temperatures, and a busy schedule of holiday events. It’s easy to focus on everything but yourself – whether it’s family gatherings, school plays, gift shopping, or festive parties. This combination can lead to increased stress and physical tension, especially if you’re not making time for self-care. But remember: taking care of you helps you show up for others in the best way possible!

    How can you do that? Well Tip 1, staying active through regular movement which is essential, even when it’s cold outside. Whether it’s a brisk walk, yoga, or just stretching at home, keeping your body moving improves circulation, reduces stiffness, and boosts mood. Even small, consistent efforts can make a big difference.

    Tip 2: Manage Stress. Stress is inevitable, but it doesn’t have to take over. Simple practices like deep breathing, mindfulness, or even 5 minutes of quiet reflection can help. Make a habit of stepping back when things feel overwhelming – your mind and body will thank you.

    Tip 3 is Listen to Your Body Don’t ignore those aches, pains, or tight spots. Winter can exacerbate tension and stiffness, so stay proactive. Regular self-checks or receiving professional treatment such as osteopathy, massage or acupuncture for example, can help you move easier and feel freer, ensuring you’re ready to tackle the festive season head-on.

    So to sum up: Stay active, manage your stress, and listen to your body. Winter can be challenging, but it’s also a great opportunity to reset, recharge, and take care of yourself.

    That’s it for this week’s bitesize bit to help your health flourish.

    See you again next time!

  • Charity Massage Day In Storrington For Turning Tides Homelessness

    Charity Massage Day In Storrington For Turning Tides Homelessness

    Feel Good, Do Good

    As we kick off a brand-new year, many of us are looking for ways to reset, recharge, and make a positive impact. This January, I’m combining relaxation with a chance to give back to our community by hosting a Charity Massage Day at my clinic in Storrington. This is your opportunity to enjoy some much-needed self-care while supporting an incredible cause.

    What is the Charity Massage Day?

    On Saturday, 25th January, I’ll be offering free 25-minute massages with a suggested donation of £26.20. Every penny raised will go directly to Turning Tides Homelessness Charity, a local organisation dedicated to helping those experiencing homelessness in our community. The event will run from 10:00 AM to 6:00 PM, with 14 slots available on a first-come, first-serve basis.

    This event is special for me because it’s taking place on a non-work day. It’s my way of dedicating time and energy to a cause that can truly transform lives, and I’d love for you to be part of it.

    Why Turning Tides?

    Turning Tides does incredible work, providing vital services such as emergency food packs, hot showers, healthcare, and long-term support for people in need. Here’s how your donation can make a real difference:

    • £5: Provides breakfast for someone sleeping rough.
    • £20: Covers a week of hot showers and breakfasts.
    • £26.20: Funds healthcare or counselling sessions.
    • £50: Supports a two-hour outreach session or an emergency pack for rough sleepers.
    • £100: Provides breakfasts and showers for five people for a week or five emergency food packs.
    • £500: Funds 20 hours of support or a moving-in pack for someone transitioning into permanent accommodation.

    By attending the Charity Massage Day, you’ll not only enjoy some time to relax and rejuvenate but also directly contribute to these life-changing services.

    How to Book

    Booking your spot is simple, but be quick as spaces are limited and filling fast!

    • Call or text: 01903 368 120 / 07817 934 270
    • Book online: HERE
    • Email: nc@nicholascoysh-osteopath.co.uk

    Why Self-Care Matters

    After the busyness of the holiday season, many of us feel the strain – whether it’s tension in our shoulders, stiffness in our backs, or just general fatigue. A massage is a fantastic way to release that tension, improve circulation, and reset your body for the year ahead. By prioritising your well-being, you’re better equipped to handle life’s challenges and support those around you.

    Let’s Make a Difference Together

    The Charity Massage Day is more than just an opportunity to relax—it’s a chance to create positive change. Together, we can make a real difference in the lives of those who need it most while taking care of our own health and well-being.

    So, who do you know who could use some relaxation and would love to support a great cause? Spread the word, book your slot, and join me in making this a day to remember.

    Let’s feel good and do good – together.

    Can’t Make It?

    If you can’t make it but would still like to contribute to my London Marathon fundraising and donate to Turning Tides, you can do so HERE.

    About Me

    As an osteopath based in Storrington, I’m passionate about helping people move freer and easier, with less pain. Whether it’s through treatments, advice, or events like this, my goal is to support your journey to better health while giving back to our community. Thank you for being part of it!

  • The Black Friday Winter Wellness Package

    The Black Friday Winter Wellness Package

    Prioritise Your Wellbeing This Holiday Season

    The holiday season is almost upon us—a time of joy, celebration, and connection. But let’s be honest: it’s also a time of long to-do lists, family gatherings, shopping sprees, and countless events that can leave us feeling overwhelmed and physically drained. Amid the festive hustle and bustle, it’s easy to forget to take care of yourself.

    At Nicholas Coysh Osteopathy & Wellbeing, I believe your health and wellbeing are the greatest gifts you can give yourself. That’s why I’ve created the Winter Wellness Package – designed to help you move freer, feel better, and step into the season with ease and comfort.

    Here’s what’s included in the Winter Wellness Package:

    • 25% off a pack of 4 treatments (or think of it as getting the 4th treatment free!)
    • A free tube of Biofreeze Pain Relieving Gel to help manage those winter aches and pains.
    • For every package sold, £26.20 will be donated to Turning Tides Homelessness Charity, supporting a great cause through my London Marathon 2025 fundraising page.

    This offer is perfect for addressing the aches, pains, and strains that come with the winter months and holiday preparations. Whether you’re battling back pain from endless shopping trips or stiff shoulders from stress, osteopathy can help you feel your best.

    Don’t let the holiday rush weigh you down – take a moment for yourself. Invest in your health, prioritise your wellbeing, and step into the festivities with renewed energy and comfort.

    But don’t wait! As it is a Black Friday deal of sorts, this cosy little offer ends on 4th December, so act now to make this holiday season your healthiest yet.

    How to Book

    Call on 01903 368 120
    Book Online Here

    Let’s move freer, feel better, and embrace the season together. ❄

  • I’m Running the London Marathon in 2025

    I’m Running the London Marathon in 2025

    Running To Make a Difference!

    I’m thrilled to share that in April 2025, I’ll be running the London Marathon! This will be my first marathon, and I’m honored to be running in support of Turning Tides, an extraordinary charity dedicated to helping individuals experiencing homelessness.

    A Special Opportunity to Support Turning Tides

    Turning Tides is a lifeline for many, providing essentials like safe shelter, meals, and comprehensive support services to help individuals reclaim their lives with dignity. I’m hugely impressed by their work and excited to represent them in this iconic marathon. The fundraising goal is £2500, which will go directly towards supporting their critical programs and helping make a real difference.

    Why the London Marathon?

    After several years of applying, Turning Tides secured a charity ballot place for the 2025 TCS London Marathon, and I was fortunate to be drawn as their representative. I’ve completed a few half marathons this year, including the Barns Green Half in September and the ABP Southampton Half in April, where I previously fundraised for Turning Tides. Running the London Marathon feels like the next big step – and a fitting challenge to tackle before I turn 40 in December 2025!

    Having visited Turning Tides’ outreach center at Roffey Place in Horsham, I saw first-hand how this charity operates and the vital support they provide to those in need. Their work is inspiring, and I’m excited to do my part in helping further their mission.

    How You Can Help

    I would be incredibly grateful for any donation to help me reach my goal of £2500. Every donation, big or small, will make a real impact and support Turning Tides in their mission to end homelessness. Together, we can make a difference in the lives of many individuals and families. If you’d like to contribute, you can donate through my official fundraising page: Sponsor Nick for Turning Tides.

    Thank you so much for your support and generosity. Together, let’s make this marathon journey one of hope, resilience, and positive change!

  • Horse Riding Injuries

    Horse Riding Injuries

    NCTV Episode 108

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • The most common horse riding injuries
    • How to protect yourself from them
    • Warm up and cool down exercises
    • Managing injuries
    • Treatments to aid recovery and prevent injury

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 108 which is all about horse riding injuries.

    First of all, what are the common injuries and why do they happen? Well, inevitably, with a one-ton animal underneath you, things can get interesting. Cutting to the chase though if you pardon the pun, some of the most common injuries tend to be lower back pain, hip and pelvis issues, shoulder and neck tension and the results of a fall:

    1. Starting with lower back pain – The core strength needed to keep your posture while riding is significant. Without it, your lower back takes the strain and injuries can occur.
    2. Secondly, hip and pelvis issues arise from sitting in a saddle for prolonged periods while moving. This means the hips and pelvises can often end up stiff or misaligned.
    3. Thirdly, Shoulder and neck tension especially occurs if you’re gripping too hard or trying to control a spirited horse.
    4. And fourth – Falls. These are quite often unavoidable and out of your control, being an unfortunate hazard of the job or sport and the act of falling can result in anything from sprained wrists to broken bones. An interesting fact for you: Did you know that a horse’s average speed can reach 30 mph, and at that speed, falling off is like getting hit by a car. Not to try and scare you but just to keep you informed!

    Now onto what you can do to keep the injuries at bay and protect yourself:-

    • It may seem obvious but the first step would be to gear up and invest in a well-fitted helmet and supportive footwear.
    • Another great tip is to warm up – Horses warm up with walking, transitioning to a trot and then maybe even a gentle canter, and so should you…but maybe in a less horsey way! Some dynamic stretching can go a long way in protecting your muscles and joints so spending five minutes on the following can make a noticeable difference on your performance and comfort, reducing the chance of injury.Exercises such as:-
      – leg swings to loosen the hips and prepare the legs for the saddle position
      – hip circles to warm up the pelvis and lower back
      – arm circles to loosen the shoulders
      – walking lunges to activate the glutes, quads and core, promoting good balance and strength in the lower body
      – torso twists to warm up the spine & core, essential for posture while riding
      – and calf raises to prepare the calves and ankles for the stirrup position, improving lower leg strength and balance.
    • Also, it’s always a good idea to keep a constant check on your form – working on core stability is essential and one way you can do this is to imagine balancing a glass of water on your head while riding—that’s the posture you’re aiming for!

    Next up, building strength off the horse is just as important as what you do on it and here are a few exercises to do in your own time, several times a week, that can work wonders:

    1. Planks – for core stability. Aim for 30-60 seconds.
    2. Hip Bridges – to keep the pelvis mobile and strong, protecting your lower back.
    3. Shoulder Rolls – great for keeping shoulder tension at bay.
    4. Leg Stretches – particularly focusing on the hamstrings and quads which take a hit while riding, so be sure to stretch them out regularly. A quick tip on the matter – Make sure that, stretching is part of your riding cool down routine. Doing so for five minutes after a ride can help you stay injury-free.

    In terms of how to manage and treat injuries, if you do find yourself hobbling a bit post-ride, don’t worry. Rest and recovery are key, and a hot bath can do wonders for sore muscles. But if aches persist, it may be time to seek help.

    So what type of help should you seek I hear you ask? Well, osteopathy for one of course. Osteopaths work on balancing and aligning your body so you’re not just treating the pain but preventing it from recurring. For riders, that means everything from reducing spinal restrictions to soft tissue massage work around the hips, shoulders, and lower back. Plus, we can assess your posture and help correct any misalignments that riding might have created. In other words, we make sure you are not out of kilter in order not to put your horse out of kilter so that both you and your horse can ride comfortably.

    Aside from osteopathy, several other complementary treatments riders can find beneficial are physio, sports massage, Pilates, acupuncture, yoga and even nutritional therapy to address different aspects of recovery, mobility, and strength for both good health and injury prevention.

    So there you have it for this week’s bitesize bit to help your health flourish! Stay strong, ride safe, and remember: a little care now saves a lot of pain later.

    Happy riding, and I’ll see you again next time.

    Bye for now.

  • Core Matters

    Core Matters

    NCTV Episode 107

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • What is Core Stability
    • Why does it matter
    • How you lose it
    • The implications of having a weak core
    • How to improve it

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 107 which is all about something that quite literally holds it all together – core stability. And just in case you think this is something about your abs or how good you might look in a swimsuit, there’s actually a lot more to it than that.

    So getting down to the basics, what is the core? Well whilst a six-pack isn’t the answer, your abdominal muscles do play a part. However, your core is made up by a whole team of muscles, deep and superficial that support your spine, pelvis and shoulder girdle for example. Think of it as your body’s natural scaffolding. Without a stable core, you’re basically like a Jenga tower waiting to collapse. And I’m sure nobody wants to live life one shaky block away from disaster.

    You might be asking, “But why do I need a strong core?” Well, a strong core is essential for a number of reasons but to name three, firstly for injury prevention purposes. It’s great for avoiding back pain and joint injuries. Ultimately, nobody wants to be that person who throws their back out sneezing.

    Secondly, it’s key to everyday functioning and comes into play for all sorts or activities from picking up your kids, to getting out of bed or even reaching that last biscuit on the top shelf. So as you can see, your core’s got your back (literally and figuratively).

    Thirdly, it helps with balance & stability. A stable core keeps you grounded, whether you’re running, lifting, or even trying to walk in a straight line after spinning too fast.

    Your core stability can naturally weaken over time though if for example, you have a sedentary lifestyle. A tell-tale sign may be that you regularly have to tell Netflix that you are indeed still watching. The core also naturally weakens with the aging process – like a fine wine, in many ways we improve with age but sometimes our muscles don’t always get the memo. Injuries and poor posture can also weaken your core due to compensatory movements.

    So how can you improve your core stability? Fortunately, no crazy gym memberships or contortionist moves are necessary. To get you started, here are a few exercises you can do at home.

    Number one is probably the exercise most people are familiar with and that is the plank. For this you start on your elbows or hands, keep your body straight, and toes contacting the ground, then hold. Aim for 20-30 seconds at first, and work your way up.

    Two is the dead bug where you lie on your back, arms up, legs in tabletop position, and move opposite limbs down and back up.

    Number three we have the bridge. Lie on your back with your knees bent and feet flat on the ground. Lift your hips up until your body forms a straight line from shoulders to knees. Hold for a few seconds, and repeat.

    At four we have the Superman or bird-dog where you’re on all fours and you extend the opposite arm and leg straight out, hold, and then switch sides.

    And a fifth consideration is to engage your core with proper diaphragmatic breathing.

    If you’d rather a class or instructor to help develop your core stability then the likes of Pilates, Yoga and aqua aerobics can be great for this.

    There are implications to having a weak core, and if you let it weaken, over time you may notice chronic back pain creeping in. Not to do myself out of a job but if you want to avoid me or other osteopaths becoming your new best friend then be sure to keep your core strong.

    Additionally, that poor posture we spoke about; it can turn into a permanent look – not good. Another potential side effect to having a weak core is an increased risk or falls or injuries if, for example, you’re chasing around after your kids or grandkids, or even just walking down the street.

    So the main takeaway: Whether you’re an athlete, a weekend warrior, or just trying to keep up with life, core stability is your secret weapon to avoiding injury.

    Remember, core work isn’t something you only do at the gym so, start small, stay consistent, and you’ll be thanking your strong core the next time you have to lift something heavy.

    And if you do happen to forget to do your planks one day, don’t worry just get back on it tomorrow.

    That’s it for this week’s bitesize bit to help your health flourish, stay stable and I’ll see you again next time, bye for now.

  • Hypermobility Hacks

    Hypermobility Hacks

    NCTV Episode 106

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • What is hypermobility
    • Who gets it and why
    • How to protect your joints
    • What you can do to stay injury free
    • Elastigirl

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 106 which is all about hypermobility aka double jointedness as some refer to it as.

    So if you can bend your thumb to touch your wrist, do the splits without breaking a sweat, or get mistaken for Elastigirl, then this one’s for you!

    But, as fun as being super bendy might sound, it does come with some challenges. So, we’ll cover what hypermobility really is, how you can protect your joints, and what you can do to stay strong and injury-free!

    Firstly, to define Hypermobility, it basically means your joints can move beyond the typical range of motion due to a weakness in collagen and as a result, the ligaments.

    While this flexibility can be impressive, it can also lead to issues like joint pain, instability, and even frequent injuries. A few facts about it – it’s more common in women than men and more in children than adults although it does usually get better as you get older, plus it’s often hereditary – so if your mum can also bend like a pretzel, you can probably thank her for those bendy joints!

    A few other tell-tale signs that you might have hypermobility are if you have stretchy skin, get a lot of pain and stiffness in your muscles & joints, suffer from regular sprains and strains, if you dislocate your joints regularly and have poor balance or coordination to name but a few things. However, equally you may not get any symptoms at all.

    So, how do you protect yourself when your joints are hypermobile? Well, stability is the key. Strengthening the muscles around your joints acts like extra security to keep everything in place.

    Here are a few more tips to help protect Yourself:

    1. So number one, with the strength Training, the aim should be to focus on exercises that build strength in your core, hips, and shoulders. Think squats, lunges, and planks.
    2. Secondly, proprioception exercises:These help you to know where your body is, in space, which is super important for preventing injuries. Balance exercises, like standing on one leg or using a wobble board, are great for this.
    3. And thirdly, Low-Impact Activities:for example, swimming and cycling which are brilliant ways to stay active without putting too much stress on your joints.

    And remember, slow and steady wins the race! Avoid sudden, jerky movements that could overextend your joints. Most people won’t be auditioning for Cirque du Soleil – so be sure to keep it controlled!

    When it comes to preventing injury, posture is another key focus. Aim to keep your body aligned whether you’re sitting, standing, or lifting that heavy Amazon delivery box. Also, listen to your body. If something doesn’t feel right, don’t push it. Pain is your body’s way of telling you to stop what you’re doing.

    On to exercises now and here are a few that can help strengthen your joints and keep you moving pain-free:

    1. Firstly, Glute Bridgesstrengthen your hips and lower back which are key areas for stability.
    2. Secondly, Clamshells:and these are great for stabilizing the hips, which in turn helps with knee and ankle alignment.
    3. And thirdly Wall Angelswhich are fantastic for improving posture and shoulder stability.

    And don’t forget to stretch – but gently! As you’re already flexible the focus should be on maintaining that flexibility without overstretching. Typically, holding stretches for around 15-20 seconds is advisable, but avoid pushing them to the point of discomfort.

    In terms of treatment options. If you’re dealing with hypermobility, I’m obviously biased but osteopathy is of course one of the things people find to be helpful. Through gentle hands-on techniques, we can help improve joint stability, reduce pain, and enhance your body’s natural healing abilities. As well as that, your personalized plan might include specific exercises, lifestyle advice, and ergonomic tips to keep you moving comfortably every day.

    The likes of physiotherapy, acupuncture and hydrotherapy may be something you wish to consider too and for your feet and arches, podiatry is the way forward.

    As for exercise classes, Pilates, yoga and tai chi are great. It’s all about empowering you to take control of your health!

    And don’t forget the power of self-care! Regular massage, warm baths, and even mindfulness can help reduce tension in your muscles and joints. Plus, staying hydrated and eating a balanced diet can also support joint health.

    So there you have it – hypermobility doesn’t have to hold you back. With the right strategies, you can stay strong, flexible, and injury-free.

    And that’s it for this week’s bitesize bit to help your health flourish, I’ll see you again next time, bye bye.