Are you sat at a desk for long periods of time in your day?
Are you office based or work from home but spend hours staring at a computer screen?
Do you find that if you’ve sat for ages your muscles hurt, ache, feel tense or sore?
Are you constantly tired and lacking in energy?
Do you notice your body feeling stiff after long periods of sitting?
Does it hurt to move once you try?
DO YOU NEED TO UNWIND YOUR DAMAGE?
The desk rescuer has been written for anyone who feels chained to a desk for most of their day and finds it hard to move due to a busy workload. It’s written to give an insight into how to improve your posture in sitting when working at a computer.
This online programme is designed to help you optimise your work station, highlight postural problems created by sitting, give tips to help you add movement into your day AND gives you several Pilates exercises that you can do sat at your desk or away from your desk if you want to increase your movement, flexibility and improve your posture.
Imagine what it would feel like to have a good posture throughout the day?
That sense of length and space in your spine, your body image looking sharp and your body confidence oozing. Your creativity and productivity levels soaring as you think clearer due to moving your body at regular intervals throughout your working day.
Imagine what it would feel like to leave your desk feeling energised?
Imagine that positive glow you would feel if you were able to maintain a good posture all day and get up from sitting without feeling stiff, achy or sore.
Imagine the money you would save by not having to make regular trips to your physiotherapist, chiropractor, osteopath, massage therapist, acupuncturist…insert your health care professional here!
It is so important that we make time to incorporate movement into our busy working lives.
Wouldn’t it be magical if you could intertwine the two? Imagine being able to take time at work to move and benefit from it without taking an hour away from your desk.
Having a good posture at your desk is so important because it reduces compressive load forces through certain areas of your spine and will help reduce your chances of repetitive strain injuries.
It’s important we optimise our desk set up to help our bodies reduce strain on specific joints, muscles and ligaments. Creating an optimal working environment will increase your productivity tenfold.
We need to reduce our sedentary lifestyles and positions we endure to maintain our fitness, nourish our bodies with the movement they desire, increase our cardiovascular output and so reduce the incidence of heart disease and stroke, increase our respiratory drive to improve the efficiency of our lungs and boost our circulation systems to name just a few health benefits.
If you want to improve your posture at your desk, reduce your aches and pains in your body, have some exercises you can easily do at your desk in less than FIVE minutes then this programme is EXACTLY what you need.
I hear you when you say yes but…
I don’t have time.
My posture is just rubbish anyway.
I can’t improve my posture its beyond help.
I have so much TO DO I cant possibly take time away from my desk to move.
I don’t know what to do to help myself.
My energy levels are far to low to add movement to it’s list.
I know all of the above excuses because I have said all of the above to myself.
BUT…would you rather end up with a stiff, inflexible spine and be old at the age of 30yrs or be mobile and agile with a spine that is not looking like the hunchback of notre dame?
It’s your mindset that drives you into making changes for you. It’s your body that tells you the messages when it’s time to move or is screaming in agony or pain because it hasn’t been moved enough.
IF you had the choice; move more and be pain free, move less and be in pain which would you choose?
It’s a no brainer right?
So why do lots of us choose to stay still, static, in bad postures that cause us pain?
Busy lives, lack of energy, no motivation or desire to move when comfy, no time.
As we get older, it takes longer to recover from injuries and we notice other ailments creeping in. The spine feels stiffer, our muscles ache for longer, we heal slower.
It doesn’t need to be this way.
You can improve your posture, you can make lifestyle tweaks and you can fit exercises into your busy day that take 2 -3 minutes and leave you feeling taller, energised, productive and happier.
Exercise naturally realeases endorphins your body’s happy hormones. Add these to your desk space and you may leave your office with a spring in your step!
If you can take a small amount of time in your day to regularly move then I guarantee you will have…
Improved time management of tasks,
More time to get things done!
The benefits of exercise are plentiful as you will…
Reduce joint stiffness,
Reduce muscle tension,
Improve your posture,
Improve your body position and awareness,
Improve your body shape and function both mentally and physically.
So what exactly will you get from this online programme?
There are FIVE modules which include a mixture of powerpoint visual presentations, mini quizzes, checklist sheets and lots of mini video clips that you can repeat at your leisure at the comfort of your own desk or away from it if you want a bigger stretch.
Essentially these will cover…
Module 1 – Ergonomics
Learn what your desk set up should be like and be able to make the necessary adjustments to optimise your work space.
We look at your desk, chair, monitor, keyboard, mouse and chair set up in this module to help you identify if yours are working well for you.
Mini quiz to see what you have learn
Module 2 – Your posture at a desk
Here we aim to increase your understanding of what good sitting posture should look like.
We focus on your head, neck, shoulder, elbow, wrist, spine, hip, knees and feet position to help identify areas prone to injury or strain and ways to reduce this.
Looking at the various different equipment you use at your desk and how this can cause joint or muscle problems we address ways to improve your body position.
Sitting posture checklist available
Module 3 – Reduce your aches and pains by moving
Learn to recognise bad postural habits and start to correct them.
Implement tips and tricks to help you add movement into your working day with or without leaving your desk.
Help to reduce postural pain with daily reminders.
Module 4 – Exercises to Unwind in your chair
We learn exercises that are appropriate to stretch the spine, help increase flexibility and reduce joint stiffness in SITTING.
A selection of exercises are available to you to choose throughout your day.
Short video clips explaining the exercises and points to avoid to help you improve your posture at your desk.
Feel your tension unwinding with these exercises.
Module 5 – Exercises to Move
Needing time away from your desk? Use this module to learn exercises that will strengthen your core stability and improve your overall body movement.
Learn which exercises help which body part.
Implement these exercises into your working day.
Actively unwind your tension with movement away from your desk.
The Desk Rescuer is easy to apply to your busy day.
It’s in small bitesize chunks.
Exercises are easy to follow.
It’s a simple but effective way to reduce your aches and pains.
It’s designed to be helpful.
It will give you freedom from your desk with or without leaving it as you wish.
It wont take up to much of your time as all videos are 2 – 5 minutes long maximum.
You can work through it at your own pace.
If you have never worked with me before you may want to know a little bit more about my background.
I’m a petite pocket rocket physiotherapist who has a high metabolism that stems from being very active during my school years representing it at five different sports. I took my passion for sport and my compassion for wanting to help others to university to study as a Physiotherapist from which I graduated in Northumbria.
I worked for 12 years in the NHS as an in-patient and out-patient physiotherapist in Newcastle and Nottingham until a series of life changing events led me to set up my own business The Pilates Physio without having ever worked privately before.
My mission is to reach out to many and help educate about all things posture, pilates and physiotherapy. I love the blend of being able to help others by actively empowering them in their own bodies.
The human body and how it moves has always fascinated me and so my journey into the world of Pilates has opened my eyes to a whole new world of opportunity and amazement of how are bodies were designed to move and move them we must.
Movement is magic and movement is the key to reducing your body aches and pains.
When you learn to move and hold your posture correctly you will wonder why it took you so long to realise how brilliant it feels.
Here’s what a few people say about working with me…
“a fabulous Pilates teacher” Wendy M
“an exceptional instructor” Ann D
“Marie is an excellent teacher very professional and friendly…has excellent knowledge of physiotherapy and Pilates” Heather S
“I cannot rate Marie and her lovely classes highly enough!” Amy G
Download the modules to your desk top and have them to hand when you need a quick 2 – 3 minutes of movement in your busy working day. All video’s can be sent to you via dropbox if your internet connection is not always reliable please just ask if you would like this option.
If you have any queries then please don’t struggle on alone – message me via my FB page Marie Fell – The Pilates physio or get in touch via email at email@example.com. Please check your junk mail folder for a reply.