sick days

Precision Movement's hand picked specialist partners

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At Precision Movement we often work in conjunction with medical experts and therapists to help clients get better faster.  We've hand picked specialists in orthopaedics, physiotherapy, osteopathy, specialist chiropractic, nutrition, lifestyle and stress management.  Our MO is to get you better - whatever that takes we'll make it happen.  We want our work to benefit you at the right point in your recovery so we may send you to another specialist first or in conjunction with the work we are doing.  

So here are our hand picked specialists and a bit about how they could potentially help you. Click on the links below to find out more about them and how to contact them.

 

Lucy Bransgrove

Lucy Bransgrove is a private visiting Physiotherapist who specialises in back pain and injuries as well as working at Kings College Boys School in Wimbledon as their pitchside sports physio.  Lucy provides treatment at the Precision Movement studio as part of our injury rehabilitation programme.

 

NUCCA 

Heidi Grant is a NUCCA Chiropractor and specialises in head and neck trauma as well as how the alignment of the head and cervical spine affect the whole body.  Patients range from professional athletes to those recovering from strokes, neurological disorders, chronic pain, and common injuries.  I work in conjunction with Heidi a lot to help clients hold their adjustments better.

 

London Orthopaedic clinic 

If you require more medical and invasive interventions from trauma or long term degenerative changes, Precision Movement recommends patients to The London Orthopaedic Clinic on Wimpole Street, W1.  Founded by Mr Brian Cohen, it houses a team of 14 surgeons and specialist physicians who I would trust with my life!  

 

Philip Waldman at Chelsea Natural Health 

Philip Waldman is the owner of Chelsea Natural Health clinic and my personal Osteopath.  As a local practitioner to my home I am always recommending his treatment to clients if they are close by.  Many of my clients have said he has magic hands!  He is truly gifted.

 

Karen Maidment at Pure Body Balance 

Karen Maidment is a Functional Diagnostic Nutritionist and is my go-to girl for all the inner workings of the body.  Karen provides a comprehensive assessment of the digestive and hormone systems and helps you heal your insides with anti-inflammatory nutrition.  She has also written a book called Meals that Heal which I have found invaluable.  If you need any kind of nutritional support I highly recommend Karen - she does much of her work by Skype so don't let her home town of Cheltenham put you off!

 

Richard Skudder at Pure Sports Medicine in Kensington

ure Sports Med Richard Skudder is the Osteopath at Pure Sports Medicine Kensington and specialises in the biomechanical aspects of human movement, injury prevention and injury recovery.  Richard helped me overcome my elbow tendonitis last year - a great practitioner.

Avni Trevedi at Avni Touch in North London specialises in women's and paediatric healthcare.  Avni sees many women while they are trying to conceive, during their pregnancy and when the baby arrives often treats both mother and child.

 

ONYX 

Joanne Halstead is a remedial sports massage therapist working from practices in Mayfair and Shoreditch.  She works with clients who need regular release work as a result of their sports and the stresses of every day life.  Joanne comes highly recommended by me personally as I've hugely benefited from her treatments.

Fabs Massage Fabian Adami is a remedial sports massage therapist who has worked with Precision Movement clients to assist in their recovery from injury.  He often works with rugby players.  Having received treatment from him on a number of occasions I can highly recommend him.  Fabian works in Putney and also offers a mobile service - visiting you at home which comes in very handy for us time poor busy folk!

 

Fitness Adventure Travel 

Rob Tynan's company, Fitness Adventure Travel provide bespoke fitness travel life changing experiences.  I am due to lead a trip to Vietnam this year for F.A.T and I highly advocate setting yourself a challenge like this and gearing your training towards it.  Life is for enjoyment, adventure and experience, and if your training can support this then all the better!

 

Florence Parot

Florence Parot is a Sophrologist specialising in sleep and burnout.  As you know I for me sleep is an essential foundation of health and wellness. It's where we heal and recover both mentally.  For those really struggling with the quality and quantity of their sleep Florence can help you.  As a former corporate ladder climber Florence knows how burnout starts, what it feels like and how to recover from a total crash.  

 

Be Sophro 

Be Sophro is owned by Dominique Antiglio a sophorologist who specialises in birth preparation, stress management and preparation for special events.  Sophrology combines gentle movements, visualisation and meditative practices which make it a comprehensive system for mental and emotional support and rebalance.

In summary, at Precision Movement we are specialists in movement - in rehabilitation and strength conditioning.  We also highly advocate optimising all areas of your health and well-being and that's why we have picked these specialists for you should you ever need their assistance.

 

 

 

 

5 common desk bound injuries and how to avoid them

ipad user slouching
ipad user slouching

The office environment does not lend itself to an optimal pain free and posturally aligned existence.  Our postural alignment is often the last thing we think about until we begin to experience pain.  Here are the 5 most common aches and injuries from a desk bound environment and how to avoid them.

RSI - Repetitive Strain Injuries 

This is an umbrella term given to a collection of upper limb injuries including thoracic outlet syndrome, double crush syndrome, carpal tunnel syndrome, golfers elbow, tennis elbow.....  These injuries mostly start in the neck and shoulder area and commonly come from postural misalignment.

How to avoid it 

Try to avoid typing for long periods of time - take a break for a few minutes every half hour or so.  If you have a smart phone with voice activation then use it to give your hands, fingers and wrists a break.  Take time off your phone and tablet by reading a newspaper or a book or listening to music.   

Low back pain

This is probably the most common complaint of all desk bound workers.  Back pain can occur for many different reasons and your office environment can contribute and exacerbate it.  The most common cause of back pain is slouching in your chair and then sustaining postures for long periods that encourage certain structures to be stressed more than others.

How it avoid it

Sitting for long periods is not great for your back.  Make sure you move frequently throughout the day.  Get out of the office for lunch, walk to the water cooler, take a few flights of stairs up or down between floors, get out a tube station early and walk the remaining distance to your office.  If you can exercise before or after work or even during your lunch break.  Without fail get your workspace assessed by an ergonomics specialist - insist on one from your company.  

Upper mid back pain 

Another common compliant especially from writers, architects, artists and anyone who hunches over their desk.  Mid thoracic aches and pains often come from an imbalance between the muscles in the front of the shoulder and chest area being too tight and the upper back muscles being too weak.  A common occurrence is a strained feeling which comes from the back muscles being stretched but at the same time contracting to stop you from collapsing over your desk.  It is call tautness - the muscles are weak and tight at the same time from being over worked.  

How to avoid it

Work on your upper back alignment - do not hunch over your desk.  If you are writing and reading or drawing a lot then invest in an architects desk that you can tilt to an appropriate angle for your work.  Invest in a few sessions with someone who can teach you upper back exercises and stretches for postural alignment that you can do daily to strengthen your upper back.

Neck pain 

Neck pain is exceptionally common especially these days with the use of smart phones and tablets that we look down to use.  Even at your desk you are inclined to crane your head forwards towards the computer screen in front of you.  This puts incredible strain on the neck and can cause injuries such as a cervical disc prolapse.   

How to avoid it

Mobilise your neck throughout the day with head rolls and shoulder rolls.  If you have a chair with a head support consciously press your head back into the support whilst you work.  Make sure your chair alignment is assessed by an ergonomics specialist.  This will help correct the alignment of your head and neck as you work.  Do not place the phone between your ear and your head - use your loud speaker or invest in a head set.  Use a stand for your tablet if you are working at your desk to avoid hunching over it.  

Shoulder pain 

Shoulder pain can come from excessive use of smart phones and even typing on your keyboard.  Mostly pain will come from misalignment and if often associated with neck and mid thoracic issues.  Shoulders are vulnerable joints so seek out help with postural alignment.

How to avoid it 

Mobilise your neck throughout the day with head rolls and shoulder rolls.  Make sure your workspace is optimally aligned for your arms and shoulders.  Take a rest from your smart phone - some phones now have voice activation so you can give your hands and arms a rest from the constant furious typing.  Find a corrective exercise specialist or a rehab specialist to help you with your shoulder alignment.

General advice 

If your pain does not resolve itself within 7-10 days and if it gets continually worse then seek treatment from a physiotherapist or osteopath.  Early treatment often results in a quick recovery.  It is tempting to ignore aches and pains until they become unbearable - the longer you leave something the longer it will take to recover.  If you would like more information on how to resolve a desk bound injury please email me at

KT@precisionmovement.co.uk

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5 top must-have tips for a long healthy career

kid superhero
kid superhero

If you are in business and or climbing the corporate ladder you'll know all too well that feeling of invincibility. It's a divine trait and can also be equally as detrimental - unsuspectingly to your spine and your heart.

Clients come to me in their mid-30s to mid-40s with back, neck and shoulder pain and in their mid forties to fifties with heart trouble. One way or another, a life time of stress will get you. And when it does you will have to stop completely to heal and recover. There is nothing more soul destroying than being close to the height of your career and having to take 6 months or longer off because you can't get out of bed.  It's probably not something you think about at all - and I am with you that you shouldn't have to. An awareness and application of a few basic support systems can minimise the risk of present or future work related back pain and injury. Here are my top 5 counteractions to minimise the risk of irreparable damage to your spine so you don't have to think about it!

1. Your state of mind. No one is invincible. If you are striving to achieve a top job it is an endurance race not a sprint. Pace yourself and take time out. The first step is to rethink the invincibility cloak - save it for dress up with the kids!

2. Your body heals and recovers from the stress you put it through daily when you sleep. Sleep is not an option for minimising injury and illness prevention in the future - it is a necessity. Both quality and quantity are important. Aim to sleep for 8 hours a night ideally between 10pm and 6am. Take out any electronics from your bedroom and switch off lights at the mains. Your room should be pitch black and as quiet as possible for a really good quality of sleep.

3. The food you put in your body becomes you. If you eat sugary processed foods your body will be starved of the nutrients that heal and restore from daily stressors. Also not eating enough will cause stress and impair effective recovery. Every cell in your body is renewed over 7 years. So short term fixes will not work well for injury and illness prevention in the future. Make a commitment to yourself to make a change for life - feed your success by eating what nature grows for you.

4. Movement is absolutely essential for injury prevention. If you sit at a desk during your working day you MUST make an effort to move either in the morning or in the evening. Exercise plays a direct role in maintaining good posture and keeping your joints strong and stable. A balance of high intensity and restorative exercise is also important. Too much high intensity will stress you out and could lead to an over-training injury. The quality of movement has a huge impact on how successful it becomes for injury prevention. If you turn up the gym and have a go on what looks good or manageable I would suggest seeking advice. At the very least find a good trainer or corrective exercise specialist with experience, top qualifications and a passion for their job to design and regularly upgrade a programme for you.

5. Strive for a balanced life. Spread your energy and interests wide. This idea is about giving your brain a new stimulus - a chance to work in another way. It is said that a change is as good as a rest right? So change your stimulus to give your brain a rest. Mental stress is as detrimental to your body as physical. This will mean stepping away from the office - and the blackberry.

Taking these 5 points on board and implementing them for life going forwards will minimise the chances of injury and illness so that you can enjoy a long, healthy and successful career.