Is yo body fit fo Chris Ur r tmas?
The festive season is a marathon, not a sprint, and chances are your preparations are already under way. So how do you make sure yuletide doesn’t become a pain in the neck – or back, shoulders and legs, for that matter – by the time December 25 comes around?
How to… carry heavy shopping
“Lugging heavy bags around for long periods is a surefire recipe for a strained and aching neck and shoulders,” says physiotherapist Nell Mead (nellmead.com).
“Minimise the strain on your body by carrying your shopping as close to your body as possible and making sure the weight you’re carrying is evenly distributed between hands.
“Think about using your core as you walk, rather than taking all the strain through your shoulders. A well-fitting backpack worn on both shoulders is a great idea. Or best of all, use a trolley, as (depending on the terrain) it usually takes less effort to push or pull your shopping than it does to carry it.”
How to… write cards
“Before tackling your heap of cards, take a tip from professional draughtsmen and architects,” suggests Nell. “They avoid repetitive strain injury (RSI) by making sure their desk is at the right height to enable them to write while keeping their shoulders relaxed. They often use tilted desks or writing slopes.”
Writing slopes are readily available online for about £20 and using one means you don’t have to drop your head too far down in order to read what you’re writing and this results in less neck and eye strain.
“Slopes also promote a good position for wrist flexion, one of the major movements involved in handwriting,” she adds. “It’s also important to pace yourself and take regular breaks – every 20 minutes, take a few minutes to stretch out your neck and shoulders and ease your eyes by staring into the distance for 20 seconds.”
How to… decorate the tree, pain-free
“If you’re not particularly limber and flexible, then spending a couple of hours bending over or reaching out to decorate your Christmas tree could see your strain your muscles,” says Dr Esther Fox, chartered physiotherapist and pilates teacher (thepilatesdoctor.co.uk).
“Move into positions that mean you don’t have to overly bend or stretch to decorate. For example, go on to your hands and knees or even lie on your tummy to hang baubles on the bottom of the tree. If you need to use a stepladder or chair to reach the top of the tree, be sure to stand it on a level surface and always have someone at the bottom to hold it steady.”
When it’s chilly we ho ourselves stiffly, so muscles are less flexible
How to… wrap presents
“The key to minimising the strain on your upper body while you wrap presents is to try to keep your head stacked vertically over your rib cage, and your shoulders relaxed,” says Nell. “The you c
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easiest way to do this is to make sure the surface you’re wrapping presents on is about the same height as your elbows – which isn’t usually the height of your dining table.
“An ironing board is a great option because it’s adjustable. So whether you’re sitting or standing, an get it to elbow height.”
w to… stand parties
le are often surprised to hear there orrect way to stand for a long time out harming your hips and back. ack your body so it’s properly nced – knees over ankles, hips over s, pelvis over hips, rib cage over s, head over rib cage,” says Nell. hink about the poise of a ballet er rather than the rigidity of a dsman. The more balanced your posture, the less muscle work it takes to hold yourself upright, so the less tiring and uncomfortable it will be.”
Wear comfy shoes and prepare for periods of standing by working on your core and buttock muscles at the gym or at home. Try lunges, squats and bridges.
“When your abs and glutes are strong, they can hold you upright much more efficiently and for longer,” explains Nell.
How to… warm up for ice skating
“In cold weather, you need to prepare your body for exercise a little bit more than you do when it’s warm” says Nell.
“When it’s chilly, our brains direct heat to our key organs, like the heart and brain, and we tend to hold ourselves more stiffly.
All of this means our muscles tend to be cooler and less flexible.
“So before you step out on the ice, make sure your muscles are warm. This will also prevent injury if you do fall.
Try fast walking or jogging and then some light stretching. And take it gently to start with before trying any tricks.”
How to… sit at the panto
Sitting still for two hours in a not-so-comfy seat can lead to back pain and all sorts of muscular aches. But in reality, there’s no “correct” way to sit, says Esther.
“There’s no such thing as bad sitting posture – it’s sustained sitting posture that’s the problem,” she explains. “Our bodies are not designed to sit still, in one set position, for more than about 20 minutes at a time. So the key to keeping your aches and pains at bay is movement.
So be sure to keep shifting position through the panto and definitely stand or take a walk during the interval.”
How to... keep supple when carol singing
It’s common to get a stiff neck in cold weather, so keep yours well and truly wrapped up if you’re heading out into a wintry night for a prolonged period.
“Muscles are like plasticine – when they’re cold, they’re hard and more brittle, then as they warm up they become more flexible, and that will make them feel more comfortable,” says Esther. “Cosy up with a warm wheat bag when you get home to ease any muscle tightness you have.”
How to... walk on ice or wet leaves
Rather than slouching on the sofa after your Christmas meal, head out for a walk. But be extra careful in icy weather or when walking on wet leaves.
“I see too many sprained ankles and bumped knees – even fractured hips and wrists – in patients who’ve fallen on treacherous ground,” says Nell. “It’s important to prepare for winter walking by investing in a pair of supportive and comfortable boots or shoes which have good grip. “You can reduce risks even further by training your strength and balance: practise balancing by standing on one foot as you clean your teeth, and you can work on your strength with squats and lunges.”
Taking smaller steps and walking with your feet slightly wider apart also helps keep your body balanced over your base of support, which decreases your risk of falling, adds Nell.
How to… take the turkey out without trouble
Heaving out heavy roasting tins from a low oven can hurt your back if you don’t use the correct heavy lifting technique.
“Ideally, get someone to help you lift the tray out of the oven, but if you have to do it alone, then be sure to bend at the knees as you lift,” says Esther.
“Keep it as close to your body as you can, without letting it touch you and while avoiding the spitting fat, of course. Wear gloves and an apron for extra protection.”
How to... sit down on the floor to play board games
“Most of us spend very little time sitting on the floor and as a result, it can be a pretty uncomfortable experience, especially as we get older and our hips, backs and hamstrings get stiffer,” says Nell.
“Tricks to minimise the discomfort include resting your back against something solid so that you’re well supported (a wall or a sofa are fine). “Also, try to sit on a cushion or something like a yoga or meditation stool rather than straight on the floor. “This is not only more comfortable on your bottom, but also raises you slightly, taking the pressure off your hips and hamstrings and making it easier to get up once the game is over.
“You can also prepare your body by stretching your hamstrings and lower back before you sit, and taking regular stretching breaks during the game, too.”