Our thoughts on ‘iHunch’

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There have been a couple of stories in the media over last few days about ‘iHunch’ or ‘text neck’, talking about how physiotherapists are seeing an increase in patients presenting with neck and upper-back issues related to the use of cellphones and other handheld devices. Little research has been done into the impact of handheld devices on the body. We believe that this is about more than just technology use. Poor posture, a sedentary lifestyle and limited physical activity/exercise are not good for our health and can contribute to neck and back issues. Whenever you are in a fixed position for too long, your muscles are under stress. It could be sitting at a desk for 6 hours straight, working on a production line or using your cellphone for extended periods.

It is not about ditching technology, but about making sure people and particularly children are educated about not putting the body into fixed postures for extended periods and encouraging them to break up their day with movement/physical activity.

Tips on how to keep moving during the day

  • Take regular breaks about every half an hour. This could be as simple as going for a walk to get a glass of water or going to the printer.
  • Vary your work/school day between sitting and standing. You don’t need a fancy standing desk to achieve this, it could be as simple as holding your next meeting around a leaner table with everyone standing.
  • Check your posture regularly. When you need to be in a fixed position for extended periods of time, it is a good idea to be aware of your posture and reassess regularly.
  • Movement for life. Exercise is so important to your health and we encourage everyone to be active on a regular basis. This could be going for a walk at lunchtime or a hike on the weekends. The important thing is to move on a regular basis.

Physiotherapists can help

If you are having issues with your neck or upper-back, a physiotherapist can help you not only relieve the symptoms, but also identify the cause, and provide advice on how to avoid these issues recurring.

If you spend extended periods using cellphones or other handheld devices, a physiotherapist can provide advice on how to avoid ‘iHunch’. Likewise, if you are unsure if you have good posture, a physiotherapist will be able to examine your posture and provide guidance tailored for you.

Physiotherapy for children with autism

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Physiotherapists working with children in New Zealand follow a model of Family-Centred care – working in partnership with the child and family with their goals, within their home, preschool, and school environment. The approach to supporting a child with Autism Spectrum Disorder (ASD) frequently involves many specialists working together in a multidisciplinary team, which can include physiotherapy. Physiotherapists have expertise in assessing motor skills and activity, strength, coordination, balance, breathing control, posture and gait. They focus on supporting a childs ability to participate in daily activities and routines e.g. strategies for developing basic movement skills, such as sitting, standing, playing, or complex skills such as kicking, throwing, catching. Limitations in motor activity in children with ASD may impact on the opportunity for social interactions and learning opportunities, and physiotherapy may help with this. Since most children with ASD can walk, it has previously been thought that they would not have benefitted from physiotherapy. However, physiotherapists can help address these motor skill challenges within the context of the childs wider daily routines.

Benefits of exercising outdoors this winter

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The weather’s getting colder and sometimes it’s hard to fight the urge to rug up in front of the tv with a mug of hot chocolate. Sure, there’s nothing wrong with having a little downtime once in a while, but it’s important you don’t let the cold weather stop you from getting your dose of daily exercise.

If you’re anything like me, the thought of stepping into a sweaty gym isn’t exactly at the top of your list of favourite things to do. I prefer to get my exercise the old fashioned (and non-expensive) way – walking.

So I’ve done a bit of research on ways to keep myself warm and safe while continuing my walking routine this winter – despite the colder weather. These same points apply if you’re a runner or enjoy doing any sort of outdoor exercise:

 

  • Wear suitable clothing: Be aware of the weather conditions (including wind chill factor) and dress appropriately. Choose fabrics that will keep moisture away from your skin to stop you from getting wet and cold. Wearing lots of layers is also a good idea as you can discard them as you get warmer. And of course, brightly coloured clothing is a must for walkers and joggers for visibility. As one-third of your body heat escapes from your head, remember to grab a hat (as well as gloves) before you head out the door.
  • Safety first: Venture out in daylight as much as you can and be careful to avoid muddy, slippery surfaces. If you must head out at night, take a torch and wear reflective gear.
  • Drink lots of water: Even though it’s not as muggy, keeping your fluids up is as important in winter as it is in summer.
  • Warming-up: If you are a jogger, set some extra time aside for your warm-up exercises. This is really important for warming up tight muscles in order to prevent injuries. And always remember that it’s not a good idea to run when you have a flu or a cold, as it puts extra stress on your heart.

Just in case you need any more reasons for keeping your daily exercise routine outdoors this winter, check out these added benefits:

 

  • According to international studies, moderate exercise can boost your immune system and help fight off bacterial and viral infections. When your blood gets pumping, immune calls travel through your body at a faster pace which helps them to seek and destroy lurking infections.
  • You will burn more calories too, because your body is working harder to keep warm. As your metabolism gets cranking your body will burn more calories and fat to produce more energy.
  • It will boost your mood! If you’re someone who feels a bit blue when it’s all dark and chilly outside, exercise endorphins really help to pick you up and lift your mood. Also, you’ll get the benefit of increasing the production of mood-elevating Vitamin D.
  • And finally, it’s great for your will-power. After a couple of days of biting the bullet and heading outdoors, it will become easier to ignore the cosiness of the couch and instead burst outside with great gusto on a regular basis.