Archive for January 2022

Head, shoulders, knees and toes stretches

Hi everyone. Joanna here from Cram Osteopaths. It’s the new year and lots of us are feeling a bit stiff and sore either from inactivity or having started at a new gym. We thought we’d give you something simple that you can work through as a whole body stretch and the song that comes to mind is head, shoulders, knees, and toes. A really quick, simple routine that you can do, so that you’ve pretty much stretched all the key areas of the body.

For the head part, we’re going to stand or sit nice and tall. Imagine with the top of the head that you’re pushing the head up to the ceiling and you’re going to feel that through the back of the neck and also a little bit through the shoulders. Hold it for a few seconds and release, repeat a few times. My favourite shoulder stretch, many of you will see me do this. Squeezing the shoulders up to the earlobes, and back down and also rolling the shoulders backwards. Then we go down to our knees, which are often forgotten about. A really lovely stretch I do with knees involves grabbing a hand towel. You’re going to roll it up into a sausage shape and then while sat down, making sure that your feet are flat on the floor for the start position. Bring the hand towel under the knee and hold either side, turn your toes to the outside and gently pull your heel towards your bottom, repeat about three to five times on both sides. You won’t feel a huge stretch when you do this, but it is a lovely way of stretching through a complicated joint.

The final one is toes, with your toes you’re going to give them a good point straight and then down towards the ground, if you are prone to cramp, it can be a bit strong so don’t do it quite as much. Then resting your leg down and using the big toe as a guide you’re going to draw a figure of eight with your big toe, all your other toes will spread apart and move, you’ll also get a nice stretch through your foot and your ankle. Repeat eight figures of eight on each side. That should get you all sorted, a nice whole body stretch, just sing that song to yourself to remind you of what you’re doing.

I hope that helps everyone and Happy new year.

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How to sit at your desk correctly


Hi, Joanna from Cram Osteopaths. We are posting today about posture at work now that everybody is going back to work after the Christmas and new year break. We’re already starting to see people coming in with lots of tension through the neck and the upper back and just slipping back into bad habits with how they sit at their desk.


If you are working all day at the computer, ideally you should have a separate keyboard and screen. Your desktop toolbar should be at eye level and if we sit right back into our chair and stretch our arms out, our fingertips should touch the screen. For your chair height, you want to make sure that you are high enough that you have a nice angle slightly downwards from the elbow onto the keyboard. The main thing to be aware of is to use the backrest of your chair. Sit right back into your chair, that’s what it’s there for and then make sure your feet are completely flat on the ground. If your feet cannot touch the ground because your leg length is too short, then put a box underneath your feet, so that they can be flat on the box.  We should have a nice parallel angle or a slight downward angle to the floor with your legs. 

If you start to get tension in the neck and the shoulders after a few hours, we usually recommend trying to get up from the desk every half hour, or even just getting up and stretching the arms above your head just to get the blood flowing.  If after doing that, you’re still feeling lots of tension,  go through some basic moves, shoulder squeezes and rolling the shoulders backwards as well.

What not to do is to keep trying to self pop the neck, that is usually what will end up causing an injury and you’ll need to be in here sooner than what you might like.  Remember to keep loosening off the muscles and joints and making sure your desk set up is as neutral as possible.

If you’re still suffering with pain though, don’t hesitate to get in touch with us at Cram Osteopaths. You can give us a call or book online and one of our excellent Osteopaths will have you out of pain very quickly.

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Tips to avoid injury when lifting weights



Michael from Cram Osteopaths in Glasgow and today I want to talk to you about your new exercise regime. If you’re starting one or just getting into the gym again in the new year.

Over the last few years, people have been completely obsessed with squats and deadlifts, and this is something we often see, or the patient reports that back pain started when they were doing this.

Now definitely get some advice from someone that knows what they’re doing when you’re doing these exercises, but one of the tips I want to give you is always look where you’re lifting from or where you’re pushing too.

So when people are doing deadlifts, there’s a mirror in front of you, and they’re looking at that mirror as you’re going up and down in position. You would never lift a weight and not look at the thing that you’re lifting or pushing, so I would just let your eyes glance down at what you’re doing instead of looking at yourself. Look down at the weight that you’re lifting, and then you go into the deadlift rather than tilting your head to look at yourself, so avoiding putting a lot of stress on your neck. The other one that’s really important when lifting weights above your head, there is no way you would lift weights above your head handing someone something without looking in that direction. You’d look where the weight is going, so again just glance your eyes at what you’re doing and where you’re going.  That will take a lot of stress and strain off your back and try to prevent some of these injuries.


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