0333 577 4550
enquiries@bodymechanics.co.uk

Sprains and Strains

Sprains and strains are injuries which occur to our body’s soft tissues, such as our muscles, tendons, and the ligaments - our connective tissues. However, there is a difference between the two.

Sprains refer to an overstretching or tearing of ligaments which subsequently stress a joint - tissues that connect two bones together. Common examples are a sprained ankle or wrist

Strains refer to an overstretching or tearing of muscles or tendons - tissues that connect a muscle to a bone. Common examples are the back or hamstring muscles

How do Sprains and Strains Occur?

Strains
Acute (immediate) injuries - tend to be caused by an overloading of the muscle or tendon during activity such as lifting, where the load is too heavy and/or lifted using incorrect technique
Chronic (occur over time) injuries - tend to result from repetitive movements where the muscle or tendon is put under strain frequently.

Sprains
Sprains tend to occur in highly mobile areas of the body, such as the knee, ankle, wrist or thumb and happen due to ‘landing’ awkwardly on uneven surfaces when pivoting, jumping, overextending or bracing yourself

Common Risk Factors

  • Exertion - pushing the body to perform beyond its limits, spontaneously or repeatedly
  • Fatigue
  • Incorrect equipment and/or technique
  • Uneven surfaces

Common symptoms are:

  • Pain and/or tenderness
  • Localised inflammation and swelling
  • Bruising
  • Tightness and tension in surrounding areas
  • Reduction in mobility and flexibility
  • Muscle and/or joint weakness
  • Muscle spasms
  • Symptoms alleviating during a short period of rest, but feeling worse after a mid to long period of inactivity
  • Sprains - ongoing susceptibility to recurring injury, due to ligaments becoming overstretched and loose, not returning to their former, shorter length or strength

Preventative Action:

Consult a Physical Therapist to receive bespoke rehab exercises.

  • Stretching - start off gently and gradually increase to help with mobility
  • Strengthening - build up strength in soft tissues gradually overtime to help with stability
  • Be Realistic - know your limits
  • Use Supports and Braces - only if necessary and try not to become reliant

Corrective Action:

  • Rest - stop activities that cause discomfort
  • Ice - use an ice pack or slush bath (ice and cold water) every 15 mins for the next 2-3 hours immediately after the injury
  • Compress - wrap the injured area moderately tightly to prevent any further swelling. An elasticated bandage or similar kind of wrap is ideal
  • Elevate - keep the injured area elevated higher than your heart to help prevent swelling. Using a sling or lying down using pillows to lift the injured area may be necessary.
  • Refer - if numbness is being experienced at all and/or if symptoms persist for more than 48 hours, seek medical help

Begin to re-use the injured area after 48 hours if possible. If you can’t and/or unable to , seek medical help

Use a combination of the below to help relieve your symptoms:

Cold Therapy - a cold gel or cold pack can be used on the localised area to reduce any present inflammation

Heat Therapy - a heat lotion, gel or pack can be used on tight muscles around the injured area, not on, the injured area itself

Painkillers - over the counter medicines like ibuprofen (anti-inflammatory) and paracetamol (compound analgesic/painkiller) can help reduce pain and increase comfort in the short term and as a temporary measure.

Physical Therapy - Physiotherapists and Sports Massage Therapists will all be able to help treat and sprains or strains, gradually increasing mobility and strength

Useful Equipment

All of the below equipment is available from our Partner Providers, Physique at 10% discount using the code: BODYMECHANICS

Physique Be Confident written logo in blue and red

Please always seek medical advice before engaging in any form of treatment or rehab.

If you have any questions or feedback about this article, please send them to enquiries@bodymechanics.co.uk

Therapy in Focus – Osteopathy

Osteopathy - For improved skeletal health

Osteopathy is a non-invasive manual therapy, which helps to maintain overall health and wellbeing by focusing on skeletal and soft tissue integrity. By maintaining good skeletal alignment throughout, Osteopathy optimises the function and repair of muscles, nerves, connective tissues and therefore systems within the body.

How Can Osteopathy Help?

Osteopathy can help with a number of issues. It can help to:

  • manage tension, tightness, pain and discomfort
  • improve alignment, posture, function, strength, flexibility and comfort
  • prevent the recurrence of acute injuries and to stabilise and manage chronic conditions

Numerous conditions can be diagnosed and treated by viewing the body as a whole; identifying and isolating the cause from the symptoms.
 

  • Muscle and joint aches and pains
  • RSI
  • Sciatica
  • Scoliosis
  • Headaches/Migraines
  • Osteoarthritis
  • Back pain
  • Some sports injuries

What does treatment involve?

Prior to treatment, your Osteopath will discuss your symptoms, medical history, lifestyle, as well as assessing your current flexibility and movement, and of course, your health and wellbeing objectives.

Treatment work will involve a combination of:

  • Soft tissue work – stretching and massage
  • Skeletal work – articulation - manipulation and realignment of joints

to correct and restore your body’s skeletal health, function and capability.

Aftercare advice is given to maximise treatment results. You will receive advice on stretches, exercises and low-level self-care, such as hot/cold packs, joint supports, foam rolling and more.

WANT TO BOOK A OSTEOPATHY APPOINTMENT

CLICK HERE TO FIND OUT MORE

(Both Corporate and Private Enquiries)

Please always seek medical advice before engaging in any form of treatment or rehab.

If you have any questions or feedback about this article, please send them to enquiries@bodymechanics.co.uk

Quiet Quitting – How To Reignite Engagement

Quiet quitting is a term which has recently come to the forefront of workplace discussions. It's considered by some to have become more prominent due to the change in work patterns attributed to Covid lockdowns.

What is Quiet Quitting

Quiet quitting refers to individuals doing the bare minimum to fulfil their job role requirements. Very little else is carried out outside of their job description and their level of engagement drops. Quiet quitting highlights an issue around the employer/employee relationship, more specifically, a lack of trust around expectations of an acceptable workload and remuneration for that work and effort.

During a highly stressful time, Covid being a good example, quiet quitting is seen as a way to navigate change, to avoid any additional stress leading to burnout, as well as a way to maintain work/life balance. Quiet quitting gives individuals a way to take back control without having to have formal discussions with their Managers.

This change in individual behaviour is considered to have a wider impact on the workplace community and on team morale. By individuals taking a step back from their work and becoming disengaged, it can present a number of challenges for team peers, managers, and ultimately the organisation as a whole. In this article, we take a look at the signs of quiet quitting and how to potentially reduce it.

Signs of Quiet Quitting

Quiet quitting tends to be an issue that builds up over time with behaviours changing gradually. Things to look out for are:

  • Maintaining definite and sometimes inflexible boundaries around work hours, tasks, and workload by pushing back more frequently and/or strongly
  • Resisting anything seen as new or in addition to existing job responsibilities such as new projects, volunteering, or supporting co-workers
  • A drop in communication, participation, and productivity
  • A lack of interest in any social interactions or activities outside of work through avoidance and distance
  • A noticeable reduction in job satisfaction and a decline in overall wellbeing on both an individual and team level

How to Prevent Quiet Quitting

Quiet quitting can be avoided through better communication and a clear and agreed alignment between employer and employee expectations:

  • Listen to your employees and let them know they have a voice
  • Keep your employees in the loop. Tell them in advance of any upcoming changes or challenges
  • Keep any increase in workload to a minimum and ensure the employee knows that this is a temporary situation
  • Understand your employees' work/life boundaries and career ambitions. Work with them as much as possible.
  • Reward your employees appropriately whether that’s financially, time in lieu, or a focus on their general wellbeing
  • Work on building rapport with your employees and respecting them as individuals
  • Hold regular reviews or feedback sessions to stay current with employee opinion

How to Deal with Quiet Quitting

Quiet Quitting can be reversed through honest communication and a willingness to rebuild trust on both sides:

  • Get things out in the open. Offer open two-way communication and initiate that communication in a non-confrontational, approachable manner
  • Identify the specific areas of contention as seen by the employee and ask for examples
  • Give context to these issues from your perspective and how they relate to the individual, the team, and the wider organisation
  • Reach a solution that genuinely works for both parties by re-establishing agreed expectations and associated rewards
  • Give your employee time to adjust and re-engage with their work through regular agreed review periods
  • Demonstrate your commitment to your employee by sticking to agreed actions in order to rebuild the relationship
  • Should these steps prove unsuccessful, conduct an exit interview

Summary

Quiet Quitting is a disconnect or a lack of alignment between an employer and an employee, with potentially negative consequences for both parties. It's essential to maintain open, reciprocal communication with employees, to let them voice their concerns and to mutually agree on any solutions going forward. Quiet quitting can be resolved by reestablishing clear boundaries and a balance around workload, workplace responsibilities, remuneration and reward. Treating employees as individuals and making a genuine effort to understand their feelings and frustrations can help rebuild a trusting relationship.

References

Why is Quiet Quitting A Rising Problem for Early Talent Cohort?
https://www.thehrdirector.com/quiet-quitting-rising-problem-early-talent-cohort/
By Charlotte Burton-Barker

Quiet quitting: The workplace trend taking over TikTok
https://www.bbc.co.uk/news/business-62638908
31st August 2022
By Perisha Kudhail

Quiet Quitting: How to Prevent & Combat it at Work
https://teambuilding.com/blog/quiet-quitting
30th October 2022
By Angela Robinson

10 Creative Ways to Show Recognition that are Outside the Box
https://www.rewardgateway.com/uk/blog/10-creative-ways-to-show-recognition
By Alexandra Powell

Conflict Management: a shift in direction
https://www.cipd.co.uk/knowledge/fundamentals/relations/disputes/conflict-management-report
CIPD

If you have any questions or feedback about this article, please send them to enquiries@bodymechanics.co.uk

Therapy in Focus – Massage

Massage Therapy - For optimal muscular and joint health

Massage helps to relieve and manage pain and discomfort, to increase range of movement, to improve posture and to promote overall health and wellbeing.

By keeping muscle tone and condition at its best, it allows nerves, connective tissues and joints to stay healthy, functional and with the ability to repair and heal.

How can massage help?

A non-invasive, hands-on treatment working into the body’s soft tissues, more specifically the muscles and connective tissues.

Massage does a number of things. It helps to:
 

  • promote mental and physical relaxation
  • improve circulation
  • remove metabolic waste products
  • calm and relax or stimulate and re-energise the nervous system
  • improve muscle tone and condition
  • decrease scar tissue

Massage can help relieve numerous conditions, both sudden, acute injuries and on-going, chronic conditions, can be treated, by identifying and isolating the cause from the symptoms.
 

  • headaches/migraines
  • tension and tightness
  • back pain
  • sciatica
  • scoliosis
  • RSI
  • And arthritis to name just a few

What does treatment involve?

Prior to treatment, your Massage Therapist will discuss your symptoms, medical history, lifestyle, as well as assessing your current flexibility and movement, and of course, your health and wellbeing objectives.

An appropriate type of massage will be used to treat your symptoms and possibly alongside some stretching:

  • Holistic (relaxation)
  • Deep Tissue (used to treat and fix)
  • Sports (used to treat and fix by replicating the body’s natural movements)
  • and Pregnancy (to ease the aches and pains of pregnancy)

Various massage strokes and techniques will be used, with light to firm pressure as appropriate, to work into the muscles, joints and soft tissues, helping to alleviate any discomfort.

Towels are provided to maintain your modesty at all times

Aftercare advice is given to maximise treatment results. You will receive advice on stretches, exercises and low-level self-care, such as hot/cold packs, joint supports, foam rolling and more.

WANT TO BOOK A MASSAGE

CLICK HERE TO FIND OUT MORE

(Both Corporate and Private Enquiries)

Please always seek medical advice before engaging in any form of treatment or rehab.

If you have any questions or feedback about this article, please send them to enquiries@bodymechanics.co.uk

Plantar Fasciitis – what is it and how to improve recovery

Plantar Fasciitis is inflammation of the fascia, or connective tissue, running along the sole of your foot, from your heel to your toes. The plantar fascia is a thick connective band which acts as both a support and a shock absorber in the foot. Plantar fasciitis is generally caused by repetitive stress and tension being placed upon the foot, through general wear and tear, straining/overstretching or injuring the fascia and/or foot. You are more susceptible to developing plantar fasciitis if you:

  • Are aged between 40-60
  • Are overweight
  • Have high arches, flat feet or an atypical gait pattern
  • Wear inappropriate footwear, without proper support or cushioning
  • Have started doing increased levels of activity and/or standing
  • Do activity on hard floor surfaces

Common Symptoms:

  • Pain, particularly in the heel or arch of your foot
  • Localised inflammation and swelling
  • Tightness in your calf muscle and/or heel
  • Reduction in mobility and flexibility - tightness and stiffness throughout foot and sometimes ankle, difficulty in lifting toes off the floor
  • Symptoms feel worse when walking after a period of inactivity, such as sleeping or sitting still
  • Reduction or dissipation of pain during exercise, which returns once you have rested

Corrective Action

Avoid the following activities which will likely exacerbate your symptoms:

  • Exercising, standing or generally being active for longer periods of time
  • Wearing footwear which is high, tight, pointed or lacks the correct support
  • Walking on hard surfaces without wearing cushioned and/or supported footwear

Use a combination of the below to help relieve your symptoms:

Cold Therapy - a cold gel or cold pack can be used on the localised area to reduce any present inflammation

Heat Therapy - a heat lotion, gel or pack can be used on tight calf muscles to help to relax muscles

Appropriate Footwear - wear footwear which offers a suitable amount of cushioning and support, particularly around the heels and the arches of the feet. Please consult a podiatrist prior to selecting orthotics and foot supports.

Painkillers - over the counter medicines like ibuprofen (anti-inflammatory) and paracetamol (compound analgesic/painkiller) can help reduce pain and increase comfort in the short term and as a temporary measure. Only take ibuprofen 48 hours after injury/symptoms.

Physical Therapy - Podiatrists, Physiotherapists and Sports Massage Therapists will all be able to help treat plantar fasciitis

Strengthening Exercises and Stretches

There are 3 key exercises and stretches which can help improve your recovery results, by gradually increasing the flexibility and reducing the tightness of the plantar fascia and calf muscles. They can be carried out in the order of your choice:

1. Foot Stretches -

  • Roller Ball - slowly and gently roll your foot over a plantar massage ball to help loosen fascia and reduce tightness. Do not push down too hard. Repeat for 1-10 minutes depending on the severity of the plantar fasciitis. This can be performed several times a day.
  • Toe Flexion - using your hand, gently pull your toes back towards your body, in order to create a stretch along the sole of your foot. Repeat as desired.

2. Leg Stretches -

  • Standing Gastrocnemius - place your hands on a wall, your arms extended out in front of you and your feet hip distance apart. Keeping both feet in contact with the ground, extend your sore foot/leg behind you. Gently lean forward towards the wall and feel the stretch in your lower leg. Hold for at least 20 seconds and repeat as desired. Do not overwork your leg.
  • Standing Soleus - place your hands on a wall, your arms extended out in front of you and your feet hip distance apart. Keeping both feet in contact with the ground, extend your sore foot/leg behind you. Gently push your knees towards the wall to feel the stretch in your lower leg. Hold for at least 20 seconds and repeat as desired. Do not overwork your leg.

3. Massage -

  • Foot - gently massage your entire foot working from your heel to your toes. Pay particular attention to your heels and arches.
  • Calf Muscles - massage your calf muscles upwards from your ankle to the back of your knee. Start gently, repeat the process, each time increasing the pressure slightly. To work into the muscles more deeply, flex and extend your toes whilst massaging, to help reduce tension and tightness.

Strengthening

Sometimes discomfort and pain are caused by muscle weakness and changes in posture. For example, we can experience ‘round shoulders’ from the pectoral muscles in our chest getting tight and short and from our rhomboids between our shoulder blades, getting overextended and weak. Health Professionals such as Sports Massage Therapists, Physiotherapists and Osteopaths will be able to provide you with a bespoke assessment of any muscle imbalances, along with any strengthening exercises.

Medical Treatment

If the above corrective action fails to work, you may need to visit your GP.

Useful Equipment

All of the below equipment is available from our Partner Providers, Physique at 10% discount using the code: BODYMECHANICS

Physique Be Confident written logo in blue and red

Please always seek medical advice before engaging in any form of treatment or rehab.

If you have any questions or feedback about this article, please send them to enquiries@bodymechanics.co.uk

Employee Retention – key considerations

The world of work has changed considerably. Covid made us all adapt and rethink how we could continue to work, which soon led to us thinking about how we want to work. People’s priorities have changed and in turn employers are now looking at how to get the balance correct between hybrid, flexi and hybrid working, whilst still being productive, profitable and true to their employer brands. New phenomena and terms like the ‘mass resignation’ and ‘quiet quitting’ are frequent topics of discussion, shining a light on how it is best to retain employees and to attract new ones.

We take a look at a summary round up below:

Pay

Payment in line with responsibilities, experience, and performance is common practice. However, pay rise increases inline with cost of living is becoming a pressing concern. There are a growing number of people who work, however, their take home pay is no longer covering their day-to-day expenses, meaning they’re working in deficit, and ‘the working poor’ have been created. Whether employers can assist their employees to bridge this gap again is another budgetary and ethical dilemma being called into question. Where does the responsibility lie - the employer, the Government, or both?

In their latest collaboration, CIPD and Omni have published their Resourcing and Talent Planning Report 2022, to give practical recommendations on how employers can encourage employees to join and stay at an organisation, when pay increases become ‘exhausted as an option’. Three significant areas were identified - 1) flexible, hybrid and remote working 2) upskilling existing employees 3) increasing diversity by advertising through more varied sources

Zofia Bojorek a Senior Research Fellow at The Institute of Employment Studies emphasises that employers need to ‘ensure that work has meaning for employees’ and that our historic preoccupation with pay, simply isn’t enough. Valerie Beaulieu-James, Chief of Sales and Marketing at Adecco, reiterates this point by advising employers to avoid engaging in ‘blunt tool’ pay rises purely to retain staff and that more attention should be given to Line Manager Support

Line Manager Support

In order to retain good talent, Line Managers need to meet the requirements of both the organisation and the individual employees. Particular attention must be given to ensuring work loads, work patterns, and the work itself are fair and fulfilling, alongside good career progression, and the individual welfare of employees. Employees want to feel valued and heard by their employers, with fair performance recognition and pay. By achieving these things, employees are increasingly likely to feel engaged and loyal to the organisation they work for. Employee surveys and exit interviews have highlighted that a poor relationship between an employee and a Line Manager can result in the employee leaving their job, even if they found that job itself fulfilling.

Flexibility

Flexible working has become increasingly popular. Part-time, compressed or flexi- hours, reduced days, remote working, job shares, working from home, hybrid working, term-time working, career breaks/sabbaticals, and commissioned outcomes are all ways in which work patterns have evolved.

According to the CIPD, more action is needed to increase the uptake of flexible working where possible by employers’, as it’s believed ‘to increase inclusive, diverse and productive workplaces that suit both the needs of organisations and individuals’

Flexible working brings other benefits such as reduced overheads in terms of office space, better use of technology and potentially being able to operate more efficiently in line with customer requirements. From an employee perspective, flexible working promotes better work-life balance, job satisfaction, and overall wellbeing.

Diversity, Equity and Inclusion

In an interview with Employee Benefits, Asif Sadiq MBE, Senior VP, and Head of Diversity, Equity, and Inclusion, highlighted the importance of creating a sense of belonging when it comes to employee retention ‘ creating a sense of belonging helps to achieve goals and retain staff. It's not hard to create this, we just need to focus on what matters. It’s the morally right thing to do to have diversity, equity, and inclusion strategies in place, and often businesses with more diverse workforce generate more income. It can be a critical element to drive success’ Sadiq goes on to say that in doing so ‘psychological safety’ can be achieved in the workplace and any privileges should be acknowledged and used to support those not in the room for conversations, not for apologies.

Benefits

Creating a positive work environment outside of pay is an increasingly important aspect in employee retention. Giving employees tangible benefits which will enhance their lives has the potential to lead to a more stable workforce in terms of retention and attrition. Areas to consider are:

  • Holidays and Time Off - greater recognition of life events such as bereavement, miscarriage, adoption, maternity, and paternity for example
  • Flexible Working Practices
  • Pensions
  • Health and Wellbeing Services - eye care vouchers, private health care, physical, mental and financial health
  • Travel - Company car or allowance, cycle to work schemes, subsidised rail fares

Company USP

According to Gemma Bullivant, HR Coach and Consultant ‘promoting your organisation’s USP’ is vital for employee retention. ‘What makes you stand out as an organisation, why people choose to join and stay, what you are doing and how you can leverage that to be even stronger’ is an extremely powerful way to communicate what you can offer your employees. It also demonstrates a business with a clear vision and identity.

Adapting work practices to fit with societal change is essential. Continued reviews and open, collaborative discussions between employers and employees can lead to positive working relationships which are beneficial for all. It’s clear that pay is no longer the only factor that employees consider when looking to join or stay at an organisation; balance, progression, welfare, and satisfaction are all central to their decision making. Employee retention helps contribute towards an organisation’s stability and performance. Holding onto and nurturing skilled workers, developing them further, and supporting their overall wellbeing, will only lead to a productive and profitable business.

Sources

CIPD
Attracting and Keeping Talent: When Pay is Not Enough
Kristian Adams
28th September 2022

Employee Benefits FactSheet 

People Management
Majority of Workers Consider Quitting When Colleagues Resign, Research Finds
Yoana Cholteeva
3rd October 2022

Salary Alone Not Enough To Attract Talent, CIPD Report Finds
Mahalia Mayne
27th September 2022

Employee Benefits
Exclusive: Warner Bros Discover Urges Employers To Create A Sense Of Belonging To Retain Staff

Zoe Wickens
5 Oct 2022

If you have any questions or feedback about this article, please send them to enquiries@bodymechanics.co.uk

Carpal Tunnel Syndrome – strengthening exercises to improve recovery results.

Carpal Tunnel Syndrome is caused by pressure being placed upon the median nerve, which runs down the inner arm, through the centre of the wrist and into the hand. This can cause pain, numbness and restricted mobility. CTS is a condition that tends to worsen gradually over time and can be at its most painful at night. Whereas most cases of CTS are caused by repetitive strain, you are more likely to suffer from CTS if you are overweight, pregnant, have arthritis or diabetes, there’s a family history of CTS or if you’ve previously sustained an injury to your wrist.

Common symptoms are:

  • Site specific pain in the wrist, fingers, hand and/or arm
  • Numbness in fingers and hand
  • Tingling/pins and needles sensation in the fingers
  • Weakness in arm, hand and fingers
  • Inability or reduced ability to grip
  • Restriction in our range of movement
  • Disrupted sleep

Although CTS can take a while to recover from, with the correct stretches and strengthening exercises, the recovery period can be reduced.

Corrective Action

Reduce or stop activities that exacerbate symptoms - rest your fingers, hand, wrist, and arm as much as possible. Avoid activities which require you to bend your wrist, grip relatively hard and/or for a sustained period, or any activity that subjects your wrist to vibration.

Wear a wrist support - this doesn’t help everyone, but a wrist support may be an option to try and keep pressure off the nerve, by keeping your wrist straight. It can also act as a way to physically limit what you can do in terms of activity, thereby reducing the likelihood of any further damage

Painkillers - over the counter medicines like ibuprofen (anti-inflammatory) and paracetamol (compound analgesic/painkiller) can help reduce pain and increase comfort in the short term and as a temporary measure

Strengthening Exercises and Stretches

There are 5 key exercises and stretches which can help improve your recovery results, by gradually increasing the strength and flexibility of the flexor and extensor muscles in the hand/fingers and lower arm/wrist. Flexors decrease the angle between the bones and extensors increase the angle. It's important that these are carried out properly and without putting additional pressure through the wrist.

Please note - run through each of the 5 exercises, completing all stages in the sequence 5 to 10 times initially, increasing slowly over time, building up to 25 repetitions. Do not break each exercise down into its individual components. Perform the entire sequence, before doing another repetition to avoid straining the body unnecessarily:

1. Ball Grip - squeeze a soft physio ball, approximately the size of a tennis ball or slightly smaller, as hard as you can.

To advance this exercise, you can then bend your hand back towards the top of your arm and towards your body. It’s only a small movement and may be challenging to do.

Grip the soft physio ball again, this time bending the wrist forwards, towards your inner arm.

2. Tendon Glides - make a fist, clench, then release.

Bend the tops of your fingers over to touch the top of your palm and then extend open again.

Keep your fingers straight and fold them to a 90-degree angle to your palm. Open your hand.

Fold fingers down to the base of palm/top of the wrist. Open your hand.

3. Finger Taps - tap each of your fingers to your thumb

4. Rotations - rotate your wrist round and round, starting one way and then going the other

5. Finger Stretches - stretch your fingers away from each other, hold for a couple of seconds, then relax

Medical Treatment

If the above corrective action fails to work, you may need to visit your GP where they will conduct some tests and possibly refer you on for an ultrasound scan and/or steroid injection. In extreme cases, surgery may be required, but this isn’t particularly common.

Useful Equipment

All of the below equipment is available from our Partner Providers, Physique at 10% discount using the code: BODYMECHANICS

Physique Be Confident written logo in blue and red

Please always seek medical advice before engaging in any form of treatment or rehab.

If you have any questions or feedback about this article, please send them to enquiries@bodymechanics.co.uk

Image of back of neck with red indicating pain and hands lifted above the shoulders

Upper Back, Neck and Shoulders – ways to reduce tension and tightness

Experiencing discomfort in the upper back, neck and shoulders is incredibly common. For those of us who have our arms extended out in front of us to use a keyboard, to use our phone, to drive or to lift objects, for example, will have an increased chance of experiencing discomfort or conditions in this area of our bodies.

Although the actions causing this discomfort can vary widely, the symptoms are frequently the same and tend to be caused by overuse, or using this area of our body in a way we are not typically used to, such as holding an awkward position or overloading the muscles or joints.

Common symptoms are:

  • Tension and tightness in our muscles
  • Stiffness through our joints
  • Restriction in our range of movement
  • Compression in the spine
  • Nerve impingement
  • Changes in posture
  • Disrupted sleep patterns
  • General discomfort and pain

Corrective Action

Ergonomic Assessments - these are available through your employer and can be done in person or online. The Health and Safety Executive also have resources and checklists available:  https://www.hse.gov.uk/msd/dse/assessment.htm

Desk - It’s worth considering your overall desk set up as well as your posture - are you better suited to a sitting or standing desk? Or do you need to be able to do both? What kind of chair do you find comfortable and supportive - high back? additional supports and arm rests? Or a kneeling chair?

Vehicle - the seats in vehicles are generally poorly designed. They don’t offer any support to your neck and the lower part of the seat slants back, placing your knees higher than your hips, thereby compressing your lower spine. As your spine is a column, what happens at the bottom is reflected at the top and vice versa. Foam wedges are a good way of correcting the angle in your lower back and neck supports/cushions are available

Stretches

There are 4 key stretches which can help loosen off any tension and tightness and get quick results:

1. Chin to Chest - Simply drop your chin down to your chest and hold for a minimum of 30 seconds. Repeat as desired. Please note, let gravity do the work. Don’t actively push your head down. Let the head hang and soon your head will drop a lot further than you think, giving a nice deep stretch.

2. Ear to Shoulder - gently tilt your head to the left, keeping your shoulders down and bringing your ear down to your shoulder. Hold for a minimum of 30 seconds. Repeat as desired. Do the same on the right side. To deepen the stretch, actively extend your right arm and fingers down to the ground, pushing down. You’ll feel a deeper stretch along the right side of your neck.

3. Chin towards Shoulder - turn your head to the left, keeping your shoulders down and facing forwards, extend your chin towards your left shoulder and tilt your head downwards. Hold for a minimum of 30 seconds. Repeat as desired. Do the same on the right side.

4. Head Back - slowly tilt your head backwards and gently push the chin towards the ceiling. You’ll feel a stretch in your neck and under your chin. Hold for a minimum of 10 seconds. Repeat as desired.

Strengthening

Sometimes discomfort and pain are caused by muscle weakness and changes in posture. For example, we can experience ‘round shoulders’ from the pectoral muscles in our chest getting tight and short and from our rhomboids between our shoulder blades, getting overextended and weak. Health Professionals such as Sports Massage Therapists, Physiotherapists and Osteopaths will be able to provide you with a bespoke assessment of any muscle imbalances, along with any strengthening exercises.

Posture

Pay attention to how you hold yourself - how you sit and stand in particular - and whether you are moving enough. Are you wearing suitable shoes? Do you take regular breaks at work? Are your workouts or exercise activities moving your body in a balanced way, or are they overworking certain areas? Pilates and Yoga are great for strengthening and rebalancing your body, as well as Massage and Osteopathy.

Useful Equipment

Foam Wedge: https://putnams.co.uk/collections/sitting-wedges

Physique Be Confident written logo in blue and redAll of the below equipment is available from our Partner Providers, Physique at 10% discount using the code: BODYMECHANICS

 

Please always seek medical advice before engaging in any form of treatment or rehab.

If you have any questions or feedback about this article, please send them to enquiries@bodymechanics.co.uk

Image of a magnifying class, calculater and note pad on top of some graphs for financial wellbeing

Financial Wellbeing – 3 top tips to help keep your employees financial health and wellbeing in check

Financial wellbeing is a subject which is currently being given notable attention and with good reason. Both covid and the cost of living crisis have meant that inflation continues to rise and many people are experiencing financial pressure and uncertainty like never before. Giving people the chance to stay in control of their finances, will have a direct impact on their health and wellbeing. This is where an employer can offer support, by giving employees access to an independent financial advisor.

Here are our 3 top tips to help keep your employees financial health and wellbeing in check:

Review

What do you have in place to help an employee understand their current financial health profile and to identify any areas they'd like to change?

It’s important for employees to fully understand their financial health profile - their income, their expenditure, tax, the best bank accounts, credit cards, loans available, how to make the most of any surplus income, how to reduce any debt, how to take advantage of workplace investment schemes such as pensions, car or bike loans, share options and how to plan and budget for the short, mid and long term.

Plan

What discovery opportunities and planning tools have you made available to employees and how can they help them achieve their aspirations?

Frequently, financial health and wellbeing is hindered because people simply don’t know what they don’t know - what products and services are available to them and which ones are best for their situation. Speaking with a professional and developing a clear plan on how to move forward and achieve both financial and life goals is key. Clarity and direction removes any potential stress and overwhelm.

Action

What management tools can you offer your employees to help them put their plan into action and to keep moving forward with their financial wellbeing?

Do your employees simply need a review consultation with an independent financial advisor to keep them on track, or do they need a more involved step by step plan, identifying particular action points and management tools suitable for the short, mid and long term? Putting their chosen financial products and services into an achievable timeline, alongside regular contact points with a financial professional is essential for achieving financial, as well as overall health and wellbeing. Regular financial reviews every 6 to 12 months are recommended

Offering your employees support in a particularly challenging social and economic landscape can be simple and effective. Helping them meet the change in cost of living demands through financial education and support will not only help fulfill your duty of care as an employer, it will also help keep your employees stress free, engaged and focused.

In Summary

  • Make professional and unbiased advice accessible to employees
  • Support them in understanding their financial health and wellbeing - review, plan and action
  • Make information on any relevant workplace initiatives and schemes readily available
  • Cut the jargon - financial terminology can be complicated and confusing
  • Understand that financial health will ultimately reflect in an employees’ overall health and wellbeing and as an employer, there is a duty of care to be fulfilled

Want to support your employees financial health and wellbeing, contact Body Mechanics and take a look at our Financial Services webpagefor more information.

How to Adapt Corporate Health and Wellbeing Programmes to fit Hybrid Working

Hybrid working has required organisations to adopt a blended approach to both business management and employee wellbeing. Rethinking how best to deliver health and wellbeing programmes to your employees needn’t be overwhelming - it’s time to consult, review and to get creative!

In this short guide, we give you seven pieces of advice which are key to getting health and wellbeing right for your employees and ultimately, your business.

Ask them - send out a poll or survey to staff to get a better understanding of what their current challenges are and where they’d like support. Have their challenges changed because of Covid? Because of a change in work practices? If so, how? What are their biggest stress points in life generally - at home, at work, as an individual? To support your staff competently, you first need to understand their requirements.

Maintain Balance - try not to favour one aspect of health and wellbeing over another. Find a way to keep all services accessible and possibly look and introducing new ones where necessary.

Prioritise - planning and optimisation - Accessibility is key. Firstly, who needs your support here and now? Who is currently struggling? Your organisation holds a wealth of information about your employees, so use it to identify who NEEDS which type/s of health and wellbeing service/s, how often and how they are best to receive this support.

Next, identify those who are deemed ‘at risk’ - those who are subjected to particular occupational stresses and have an increased chance of sustaining an injury or developing a particular condition. Why wait for the worst to happen? Take a preemptive approach.

Finally, look at those who have already been identified as having a condition or injury and who are currently managing this. This allows you to adopt a preventative rather than curative approach and lets your employees know that you’re there should they need you.

Anyone who falls outside of these categories should still be able to access health and wellbeing services as and when they need them.

Prioritising and actively directing employees to relevant services enables you to reach the most vulnerable first, keeping them healthy and well and your business running as smoothly as possible. It also allows you to roll out or adapt your health and wellbeing programme in a manageable and focused manner.

Review Delivery Methods - hybrid working has undoubtedly brought about a greater reliance on technology and a greater level of autonomy to employees. So ask yourself, how can these two factors fit into your health and wellbeing programme without compromising the quality or the effectiveness of the services?

Can your services be accessed online or through an app - eg counselling sessions or fitness classes? Do they need to be face to face - eg counselling or physical therapies? Can they be in-office or at home or both - eg ergonomic desk assessments or physical therapies? Do they need to be delivered at a certain time or can they be accessed ad hoc - eg lunch and learns, webinars or Yoga classes?

A word of caution around the use of online access and apps - ensure they don’t make services feel impersonal or are perceived as a tick box exercise by your employees, as it completely undermines what you’re trying to achieve with employee health and wellbeing.

Automation - self serve - give your employees as much control as possible in order for them to access services. In doing so, it makes your employees feel empowered and they are more likely to engage with your health and wellbeing programme, as well as within the business overall. Automation greatly increases convenience, accessibility and can be extremely cost effective.

Rotation - by offering services on a rotation basis - weekly, monthly or quarterly - it ensures that accessibility is optimised. Not everyone will be in the office at the same time, nor will they necessarily be consistent with the days that they do come into the office or work from home.

If certain teams or departments have decided to adopt a regular working schedule, it's worth adding this to your databases and working in a more informed manner.

The Personal Touch - Health and wellbeing programmes are all about personalisation and accessibility. Give careful consideration to outsourcing to a provider with which you have no in-person relationship, particularly around mental health. People often like to know they can talk to a person and that they can build trust and rapport with them over time, as well as getting immediate and bespoke feedback. Employees using mental health services are most likely making themselves vulnerable and talking about sensitive issues, which is where an app falls flat. Technology doesn’t offer meaningful or insightful engagement. An impersonal one-size fits all approach to mental health, will most likely have a low uptake and will be wasted money from your budget. Online or app access for online fitness classes however is a far more suitable use of online or app access.

In summary

In order to provide a fit for purpose and best practice health and wellbeing programme, its important to get the basic foundation right. Work with what you already have in terms of services and employee data. Poll or survey your clients to better understand their needs - what services they need, how best to give them access and the most appropriate delivery methods. Health and wellbeing is all about making your employees know and feel understood and supported, so take time to ensure you get the correct balance of services and that personal connection.

If you have any questions or feedback about this article, please send them to enquiries@bodymechanics.co.uk