Gravity, or gravitation, according to Wikipedia, “is a natural phenomenon by which all things with mass are brought toward (or gravitate toward) one another, including planets, stars and galaxies. On Earth, gravity gives weight to physical objects and causes the ocean tides.”

There is much focus on the role gravity plays in the pull of the moon on the tides… but stop and think about the role gravity plays on the human body especially with humans being a tidal 60-70% water? No wonder a full moon sends people crazy!

www.dictionary.com describes gravity as “the force of attraction by which terrestrial bodies tend to fall toward the center of the earth.”

Put simply, there is no other more powerful & more constant force, compressing us continuously throughout our entire lives.

Some of us feel this profound affect more than others… [its that aching back, stiff neck or clicky knee!!] and the truth is, your relationship with gravity can significantly affect your well-being.

The aim of the long game of life is to work with gravity and not resist against it. What is the secret weapon to achieve this, you might ask? … Posture, posture and posture……….

If you are posturally sound and correct, gravity will flow through your structures, increasing bone density and muscular strength whilst minimizing degeneration. This reduces compensatory mechanisms (ie; your body working overtime to correct mis-aligned movements) caused by poor postural relations. The knock-on effect of great posture is that your central nervous system will be calm & “free” to be.

Q – If you had to carry a 10 kilogram bucket of water on your head, how would you sit and stand?

A – Straight and strong.

Own your posture to correctly load yourself for strength, stability and longevity.

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According to AIA Australia, the number of claims relating to Disorders and injuries of the Musculoskeletal Systems and connective tissue has risen 220% since 2011.

A staff member ‘out of action’ due to injury, can lead to costly compensation claims, extra workload of existing staff & HR Department issues. According to www.safeworkaustralia.gov.au, most recent data shows work related injury and illness cost the Australian economy a staggering $61.8 billion. That’s a lot of cashola coming off the bottom line!!!

So what is going wrong?

It sounds a little something like this “Stand-up desks are best”, “no try a ‘hot desk’ office”, “sitting down is the enemy! But maybe not with this ergonomic chair”, “haven’t you heard walk & talk meetings are the way of the future?”, “let’s revisit workplace practice, manual handling, process/procedures”, meeting after meeting after meeting … AAAARRRGGHHH!! … enough already!!

It seems we are trying everything & anything but stress and musculoskeletal claims are up. (I mean seriously up!) and this figure is on the rise, heading north … and fast! It’s about time to reinvent the wheel before it gets away from us … this rolling stone ain’t gathering moss.

So what does the solution look like?

First, we need to acknowledge that where injuries eventuate is not always where they originate. Injuries can occur anywhere; at home, work, the gym, the sports field. In work claim instances, there can be a big question mark as to whether there was already a ‘niggle’ in the shoulder/back/neck and the work task simply ‘broke the camels back.’ This can lead to frustration on the employers behalf and feelings of resentment from both sides. [It can be a slippery slope!]

The truth is, you don’t have any control over an employee putting in a work-cover claim for an injury they received whilst helping their mate move a couch.

but…

If you gain control over what you can control ie; honing environmental factors, improving task efficiency using fail-proof systems and educating workers on body awareness and how biomechanics work, they will know how to perform their work tasks safely… along with move their mates couch and lift their kids correctly. [Goodbye injuries, see ya Work claims!] I can’t stress enough, the importance in communicating and co-operating with the workers who are performing these tasks daily. They need to be interested and engaged to see an embedded cultural shift take place. If executed correctly, this will lead to improved employee satisfaction and increased productivity whilst negating body stressors which potentially eventuate in a claimable injury or incident at work.

Organisations can reduce Musculoskeletal injuries by consulting with experts to educate workers, streamline task processes & environment design which will alleviate the ‘blame game’ often involved in workers compensation claims.

The collaboration of a risk management assessor (Amy Towers from Risk Collective) and a Musculoskeletal expert (such as myself!) is a perfect fit to ‘cover all bases’ and facilitate framed assessment, strategy & planning sessions, working together with upper Management for commitment to change and giving employees an insight to issues on ground level, inspiring a positive, lasting attitude on change.

For further information on how we can help reduce Musculoskeletal claims in your workplace, call Hayden Green on ph: 0400 391 559 or email hayden@haydengreen.com.au

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As much as stress can cause physical issues and injuries, the reverse is also true. If the body has poor posture, is overloaded and injured, the feedback to the brain can create stress as the body tries to heal & retain symmetry (by constantly auto-correcting). The brain attempts to unravel tight muscles and fascia & initiates inflammatory responses to poorly aligned joints & vertebrae as it struggles to realign itself & slow down the degenerative process.

Poor posture will add to the stresses of daily existence, impede normal function, cloud judgment and clarity, and open up more opportunity for vague moments, distraction and lack of focus.

A combination of bad posture and daily stress makes the physiological feedback (the conversation from our body to our brain), either make clean efficient sense or discombobulate into a messy minefield, which potentially causes haywire in your mind. ie; A crooked body communication to the brain is “SORT THIS S#!T OUT!!!” and the brain replies with ”stop yelling at me I’m already overloaded.”

Our brains are the most powerful output centres on the planet, spraying information through the body by means of electrical impulses which keep your heart beating, enabling draw of breath, along with a billion other functions & instructions which keep us alive, happy & healthy.

If the brain takes on too many tasks, added pressures, traumatic life experiences or a combination of small factors compounding over years, psychological stress will trigger a release of cortisol, adrenaline and other hormones which can cause muscles to tense and seize and unearth in a physical way. It’s what I call ‘Neural wind up’.

The brain is similar to a computer that has had many programs installed and constant use over the years. If it doesn’t get refreshed (well being, nutrition, exercise, massage, yoga, playing with the dog/kids, talking with loved ones etc etc) or defragged (meditation, reboot by health care professional, self help, relaxation) the messages from the brain will be a little more haywire and far from efficient clean instructions to the body. Communication is more fudged rather than sequential and precise.

Jaw pain, tension headaches, neck & shoulder pain and lower back pain can all be a direct result of stress. 

Here are some quick, simple, at-home stretches which can help alleviate stress related aches and pains.

Jaw pain can commonly be a by-product of clenching your teeth while under stress. Some don’t even realize they’re doing it while they sleep! I try to make this simple jaw stretch a part of my morning routine. Open your mouth to 80% of max, hold for 30 seconds, then gently let your jaw relax and gradually close your mouth.  Repeat 3 times (or as many times as it takes to feel pain/pressure ease) before bed is also advised to negate the jaw clenching or grinding at night. (Google Temporal Mandibular Dysfunction for more info if keen.) The jaw is the pendulum that is anchored by the neck (C3/4 vertebrae), that part of the neck tends to lock if the jaw is tight. Ps, chewing gum is massive no no!

Tension headaches are a common one I’m sure we’ve all experienced at some point or another.  This can often be referred pain beginning at the jaw. Gently apply pressure to the sides of your face from just below your earlobe and keep even pressure as you stroke all the way down to your chin then rub the jaw-hinge area in a circular motion. You may feel this referring pain to your head or neck.  Keep repeating this self-massage technique several times until the muscles start to feel more relaxed. Also rub or compress around the temple region and side of the head, really get in there when washing your hair.

Neck & shoulder pain has been linked to mental stress by a recent study conducted by the Finnish Institute of Occupational Health. As the neck and shoulders are connected, these simple neck stretches should also be beneficial and ease shoulder pain. Use the weight of your head to slowly and gently allow your head to drop to one side of your shoulder, then the other. Try to hold each stretch for 10-15 seconds. Then repeat going forwards (ie; chin to chest), gently roll your head around (eyes shut) and notice angles of tension, when noticeable, stop and explore a stretch at that angle to alleviate tension.

Lower back pain can often be caused by poor posture or pressure on the spine (often due to sitting for long periods), however a study conducted in Sweden demonstrated that stress was a more causative factor of back pain than physical heavy lifting! Try standing against a wall and tilt your pelvis backwards (so that your lower back flattens against the wall). Hold for 30 seconds. You should experience the pressure easing immediately. Strengthening your core muscles has also proven to ease back pain. Hip flexor stretches (they’re great! Google them!) always help lower back stretches for those who sit for a living.

I hope this is of some help.

For organisations interested in Performance Optimisation, talk to me about my ‘Well at Work Program’, and get your folks firing!!!

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I’m bringing posture back… yeah!!

I’ll be the first to admit it! The subject of ‘posture’ is not hot, it’s not sexy… it’s not even cool. Just the word ‘posture’ conjures up bad memories. Memories of your Mum, Dad, teachers, grandparents etc.. sternly saying/nagging/yelling!! “Sit up straight! Don’t slouch! Shoulders back!” It’s been ground into us at an early age, but let’s face it, some of us didn’t listen to the advice of our disciplinarians… did we?… hmmm … and was their advice correct?

Mind Your Posture

I don’t want to alarm you but the simple truth is, from a bio-mechanical point of view ‘Posture is everything!’ It sets the foundation for every movement and if the body operates from postures which are not true, correct or biomechanically sound, injuries and degeneration will occur. [hello future hunchback cranky pants].

Let’s face it, good posture IS attractive! [Have you ever seen a Supermodel shuffling, slouching, or hunching their way down the catwalk?] There is a certain power and confidence which comes from correct posture.

The Power Pose

The ‘power pose’ which was coined in a popular Ted Talk by Amy Cuddy, demonstrates changing your posture, can literally make a positive impact to the way your life unfolds. Pretty powerful stuff! [Posture is sounding a little more interesting now isn’t it?] Cuddy concludes that people with good posture, open chest, up straight etc.. (ie; what she calls ‘power posing’) are generally more confident, happier & successful. Science says better posture increases testosterone and lowers cortisol (the stress hormone). Profiles of people with lower cortisol and higher testosterone generally have more energy and are leaders and high performers.

Recently I have been working with organisations in a more educational role, mentoring and coaching groups on how to improve their posture and overall wellbeing, to create highly functioning workplaces and improve overall productivity and capability. It is an honour to empower groups of people to take control and ‘own their own posture’ leading to happier and healthier workplaces and lives.

My workshops will empower you with the knowledge to self-diagnose your postural imbalances and give valuable techniques on how to counteract these. It could be the difference between you ending up on my Myotherapy table, or not!

As a valued part of my Muscle Management tribe, you’ll also be receiving blogs which will help you remain injury, pain & stress free. You can opt out of these emails at any time, but you’ll be missing out on great stretches, tips and advice on getting the most out of your body & mind.

If you would like to learn more about how I can help your business or organization become a happier and healthier workplace, please email hayden@haydengreen.com.au for more information or to book a Myotherapy appointment, call reception 03 9670 9400.

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Yes, the angle of your foundation (your pelvis) of your house (you) will determine the angle of incidence between your walls and your floor, i.e. if your pelvis is square, your spine has every chance to be straight. If one hip is higher than the other, where your spine originates into your pelvis will be compromised, meaning the direction of the base of your spine is pointing towards 11.30 on the clock instead of 12, or 12.30 instead of due north. Another way to put it, If east – west is your pelvis, your spine will be magnetic north and has no reason to deviate.

Back pain comes from your ability to stand relatively straight even on uneven ground, this occurs with postural correction. If you walk along the beach that slopes towards the water, your body will accommodate this by activating compensatory muscles in your back to enable the body to right itself as best as possible, making muscle contractions either side of the spine in ascending order all the way to the top where there will be one final correction at upper neck level to ensure your eyes look at the horizon squarely otherwise the world looks crooked.

This same spinal compensation/correction occurs constantly if you have a pelvic tilt, except you are walking on flat ground, but your body is reading the slope on the beach still and makes allowances endlessly until something gives up, gets aggravated, inflamed resulting in pain. Sheering stress cuts across the spines obtusely instead of straight down through it like a hot knife through butter.

A square perfectly aligned pelvis results in straight healthy uncomplicated back. At Muscle Management clinic we correct Pelvic tilts and angles and let your spine right itself.

It sounds simple doesn’t it.

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Your knee or patella femoral joint if we want to get fancy has a lot of information traveling through it in regard to force and balance, it is truly an amazing piece of kit. It has 4 Quadriceps(thigh muscles), 3 hamstrings, adductors, abductors rotators and Trivia, the longest Muscle in the body, SARTORIUS, is found down there. Anatomy that does some pretty cool things.

If all of these muscles work harmoniously together from a square and sound pelvis and the opposing leg the same, knee dramas won’t be for you. This is not always the case, trauma (snow skiing or football, knee issues come with this territory, things go wrong and there is a lot we can do to correct these injuries. What if you haven’t actually hurt it, it just started hurting. More than likely and probably you will be experiencing a quadricep imbalance, meaning the 4 quadriceps of the thigh work together at correct length and tension, controlling the tracking of the knee, if the lateral (outside quadricep) gets overworked it contracts and the balance of the knee goes out.

Stress as in downforce will bypass the medial quadricep (inside thigh muscle) the Vastus Medialis Oblique(VMO) and like a plant in the shade it withers away, so the knee cap(patella) gets pulled laterally (to the side) and with flexion/extension of the knee(bending/straightening) the kneecap jumps in and out of it track making it unstable and aggravating the attached patella tendon causing inflammation, this is patella tendonitis caused by patella tracking, very common, very simple to fix.

An experienced Myotherapist will assess pelvic alignment and quadricep balance to assess and restore perfectly balanced knees to climb every mountain and decend without pain.

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If stress is a factor in your life, that cerebral tension will have an effect on your body and may manifest in varying symptoms of varying degrees depending on the individual. If you suffer from back pain, you may have a musculo skeletal imbalance which may need fixing regardless but add in some stress and you have yourself quite a debilitating issue. Some issues not only are accented by stress but are directly caused by stress.

Issues like Temporal Mandibular Dysfunction (a jaw clenching /grinding issue) can generally be attributed directly to stress. Jaw muscles need to be released manually by an experienced Myotherapist but stress needs to be addressed as it is the underlying issue in a lot of cases. Whatever your physical ailments and issues, reducing stress will definitely help relieve the symptoms and the cause in many cases. It will definitely help in recovery while working with a Myotherapist who is physically treating the issue.

An experienced Myotherapist can alleviate stress by ‘rebooting’ your Central Nervous System. By treating you in a very passive way and performing ‘holds’ on you, these ‘holds’ are areas of the body, diaphragm, neck, shoulders and throat, which are highly sensitive and reactive to the Central Nervous System. It is a deeply relaxing experience and sometimes emotional, it can stir up some deep down thoughts and experiences but forefronts them and allows the individual to acknowledge what is potentially causing them stress so they they can deal with it if they haven’t. A highly emotional reaction sometimes takes place but the weight lifted off those say it is an amazing catalyst for change in their lives.

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Today this occurs much less from tennis as the rackets are made out of high tech materials reducing the flex and vibration, but more occurrence of lateral epicondylitis (tennis elbow) is from using a keyboard or a mouse, lots of people, lots of time on computers. When we type, the forearm muscle control our fingers and these muscle originate all the way up to the elbow. With fingers working furiously all day in the office muscle contraction and imbalance can set in causing aggravation and can lead to tennis elbow. Forearm stretching is a habit everyone should get in to, stretch the forearm extensors and flexors (you can google that) this will help prevent such overload and aggravation. If you are already experiencing Tennis elbow a skilled myotherapist will have it fixed in a jiffy. Deep tissue work on the muscle belies, Dry needling is very effective and functional facial taping I have had excellent results with. A few sessions and some home DIY therapy and you will be back on the court or on the computer.

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