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1. <?xml version='1.0' encoding='UTF-8'?><rss xmlns:atom="http://www.w3.org/2005/Atom" xmlns:openSearch="http://a9.com/-/spec/opensearchrss/1.0/" xmlns:blogger="http://schemas.google.com/blogger/2008" xmlns:georss="http://www.georss.org/georss" xmlns:gd="http://schemas.google.com/g/2005" xmlns:thr="http://purl.org/syndication/thread/1.0" version="2.0"><channel><atom:id>tag:blogger.com,1999:blog-684298061747006832</atom:id><lastBuildDate>Thu, 16 Nov 2023 16:08:50 +0000</lastBuildDate><category>back pain</category><category>osteopath</category><category>back ache</category><category>New Year&#39;s fitness regime</category><category>New Year&#39;s fitness tips</category><category>New Year&#39;s resolutions</category><category>exercise</category><category>get fit</category><category>new year exercise</category><category>reigate</category><category>Running</category><category>back pain clinic in Reigate</category><category>injury</category><category>lower back 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advice</category><category>gym</category><category>habits</category><category>half marathon</category><category>headache relief Reigate</category><category>health eating</category><category>health eating plan</category><category>healthier back</category><category>help with headaches Reigate</category><category>hints</category><category>hypnoslimmer</category><category>hypnotherapy</category><category>ice</category><category>knee pain</category><category>lifiting</category><category>lower back</category><category>manual handling</category><category>marathon</category><category>massage</category><category>medication</category><category>migraines</category><category>muscle injury</category><category>neck pain treatment</category><category>neck strain</category><category>new address</category><category>osteoporosis</category><category>overweight</category><category>preaparation</category><category>pregnancy massage</category><category>routine</category><category>self massage</category><category>shopping bag pain</category><category>sleep</category><category>slimming</category><category>spine</category><category>sports injury rehabilitation</category><category>tennis elbow help</category><category>tense muscles</category><category>tension</category><category>tissue swelling</category><category>treatment</category><category>weight management</category><category>wfh</category><category>why am I in pain</category><category>women</category><category>work in garden</category><title>Chart Clinic Osteopathy &amp;amp;  Sports Massage in Reigate</title><description>This is the Google blog of Chart Clinic, Osteopathic and Sports Injury Clinic in Reigate, Surrey. We specialise in treating muscle and joint pain with hands on therapy, advice and exercise rehabilitation. </description><link>http://chartclinic.blogspot.com/</link><managingEditor>noreply@blogger.com (James Clapham, Chart Clinic)</managingEditor><generator>Blogger</generator><openSearch:totalResults>50</openSearch:totalResults><openSearch:startIndex>1</openSearch:startIndex><openSearch:itemsPerPage>25</openSearch:itemsPerPage><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-7877303549854687330</guid><pubDate>Mon, 20 Apr 2020 17:31:00 +0000</pubDate><atom:updated>2020-04-20T18:31:48.734+01:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">advice</category><category domain="http://www.blogger.com/atom/ns#">desk setup</category><category domain="http://www.blogger.com/atom/ns#">ergonomics</category><category domain="http://www.blogger.com/atom/ns#">exercise</category><category domain="http://www.blogger.com/atom/ns#">habits</category><category domain="http://www.blogger.com/atom/ns#">health eating</category><category domain="http://www.blogger.com/atom/ns#">hints</category><category domain="http://www.blogger.com/atom/ns#">posture</category><category domain="http://www.blogger.com/atom/ns#">routine</category><category domain="http://www.blogger.com/atom/ns#">tips</category><category domain="http://www.blogger.com/atom/ns#">wfh</category><category domain="http://www.blogger.com/atom/ns#">Working from home</category><title>Working from Home: Advice to give your routine a boost!</title><description>&lt;h2 style=&quot;margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;&quot;&gt;
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14. <span style="font-family: "georgia" , "times new roman" , serif; font-size: 12pt;">In present times, countless numbers of us went from our daily commute into an office </span><span style="font-family: "georgia" , "times new roman" , serif; font-size: 12pt; text-indent: -0.25in;">setting to changing our coffee tables into offices and our living rooms into classrooms. We </span><span style="font-family: "georgia" , "times new roman" , serif; font-size: 12pt; text-indent: -0.25in;">weren’t given time to make ready for such an intense change, so here are some top tips to help you adjust to this new way of working.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: 12pt; text-indent: -0.25in;"> </span></h2>
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16. <span style="font-size: 12pt; text-indent: -0.25in;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span></div>
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18. <span style="font-family: "georgia" , "times new roman" , serif;"><b>1.<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">     </span>Make exercise and physical activity a priority</b><o:p></o:p></span></div>
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20. <br /></div>
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22. <span style="font-family: "georgia" , "times new roman" , serif;">Working from home means we will be decreasing our usual kinds of activity, for example walking to the bus, ascending the stairs of the London Underground and leaving our desks mid-day to grab a spot of lunch.  It also means we will be trapped indoors for lengthier periods of time, perhaps neglecting the fresh air and sunshine we inadvertently acquired, and this is vital to keep our immune systems in good shape. Lots of people will also find their routine form of exercise interrupted since gyms and workout studios are shut.<o:p></o:p></span></div>
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26. <span style="font-family: "georgia" , "times new roman" , serif;">If you don’t have a regular plan for training, the easiest thing is to walk outside even for just 10 minutes or around the block a few times, either before or after your usual working hours or at lunchtime. If you don’t generally have time to exercise before or after work, there is no time like the present to have a word with your boss about adjusting your work hours to fit something in. It needs to suit your schedule and be enjoyable, otherwise you will simply not like it and are far less likely to stick with it.<o:p></o:p></span></div>
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30. <span style="font-family: "georgia" , "times new roman" , serif;">Link up with a friend or colleague via What’s App, Facetime or Skype to support your commitment and intermingle socially.<o:p></o:p></span></div>
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34. <span style="font-family: "georgia" , "times new roman" , serif;">Many different online classes and activities are all freely available all over the internet and YouTube. If you choose to try something new, start gradually and steadily increase your activity level. Trying an assortment of exercise activities is very important.<o:p></o:p></span></div>
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38. <span style="font-family: "georgia" , "times new roman" , serif;">Adapting to life at present has made us all appreciate the vital role that exercise plays in maintaining our mental health as well as keeping us physically fit. Exercise releases endorphins, the happy hormones that are a welcome addition at this time of turbulence and unease. It also helps us take a break from glaring at our laptops and TV screens and thinking about the latest newsflash, government statements or work pressures.<o:p></o:p></span></div>
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42. <span style="font-family: "georgia" , "times new roman" , serif;">When we exercise, it can truly make a significant difference to be present and in the moment; to focus on where we are and what we are achieving as opposed to being lost in the various story’s in our minds. There a numerous apps out there and the Headspace app in particular has some great mindfulness exercises to be done in combination with walking and other physical activity. It is important to recognise we can achieve the very same goals by being aware of our surroundings, the sounds we hear, our breathing, our heartbeat and just by simply noticing our feet as they hit the ground with each step we take.<o:p></o:p></span></div>
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46. <span style="font-family: "georgia" , "times new roman" , serif;"><b>2.<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">     </span>Establish a routine for getting up and going to bed</b><o:p></o:p></span></div>
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50. <span style="font-family: "georgia" , "times new roman" , serif;">The novelty of not having to go into the office of late may be wearing off and the temptation to stay up late into the night binge-watching television shows or having regular lie-ins only to find yourself working later into the evening may be morphing you into a less beneficial routine. While it was OK to do this for a few days to help get your head around all the madness, scientific studies show us that effective sleep is shaped by having a regular time of getting up and going to bed.<o:p></o:p></span></div>
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54. <span style="font-family: "georgia" , "times new roman" , serif;">This doesn’t mean you have to be an early bird when your usual preference is to be a night owl. Nonetheless society has an inclination to see waking up early as being righteously superior and more reflective of conscientious workers, nevertheless there is no body of proof to support this. This means that this period of prescribed home working could help you create a more productive workday because it is okay to attend to your own body’s natural habits.<o:p></o:p></span></div>
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58. <span style="font-family: "georgia" , "times new roman" , serif;">Pick a time to rise that you can naturally stick-to every day, including weekends. You’ll understandably need to agree this with your firm, but truthfully there are very few roles that can’t have an element of flexibility in the current climate.<o:p></o:p></span></div>
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60. <br /></div>
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62. <span style="font-family: "georgia" , "times new roman" , serif;"><b>3.<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">     </span>Create a designated working environment</b><o:p></o:p></span></div>
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66. <span style="font-family: "georgia" , "times new roman" , serif;">If you are not careful, work quickly blends into home life and you find yourself unable to really relax. A chosen working environment isn’t just about having a place where your laptop and paperwork is set up, it’s also about keeping to your regular morning work routine – get up, get showered and get dressed.<o:p></o:p></span></div>
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70. <span style="font-family: "georgia" , "times new roman" , serif;">Your regular routine will get you into ​ “work mode”, which will help you switch on to work effectively, and allow you to switch off once your computer shuts down. A designated workspace that you can leave at the end of the working day is also important. If you work in the kitchen or on the dining room table, you should pack things up at the end of the day, so these spaces now form part of your ​ “home”.<o:p></o:p></span></div>
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74. <span style="font-family: "georgia" , "times new roman" , serif;">Split your work hours from times for self-care and leisure. Begin your working day at a specific time, break for lunch and finish at the end of the day as you would ordinarily. Avoid ducking work in the middle of the day for leisurely distractions (unless it’s part of your lunch break) and save time to read a book or watch TV for after work, or you may find yourself feeling guilt-ridden and continuing to work into the evening when you should have closed the laptop and email down.<o:p></o:p></span></div>
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76. <br /></div>
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78. <span style="font-family: "georgia" , "times new roman" , serif;">Avoid the temptation to do more because you are not spending significant periods commuting. Not having a long commute can be golden time for you!<o:p></o:p></span></div>
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82. <span style="font-family: "georgia" , "times new roman" , serif;">We don’t know how long we will be enduring this lock-down and burning out before we are done will not serve anybody. Lots of people (myself included) have thought this would be a perfect time to get all of those jobs on the ​ “To Do” list ticked off and tried to make a speedy start. The truth is that we are all dealing with enormous changes to our lives at present and this takes massive amounts of mental and emotional energy.<o:p></o:p></span></div>
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86. <span style="font-family: "georgia" , "times new roman" , serif;">Be kind to yourself for a little while as we go in to the extended few weeks of the ​ “new normal”. If they haven’t done so already, things will settle into a routine and you are then likely to have some space to take a look at your jobs and get your creative juices flowing.<o:p></o:p></span></div>
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90. <b><span style="font-family: "georgia" , "times new roman" , serif;">4. Eat Sensibly</span></b></div>
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94. <span style="font-family: "georgia" , "times new roman" , serif;">Many of us turn to food as a source of comfort when we are stressed and anxious, chocolate eggs providing a welcome distraction! And the temptation to reward we with treats when working from home is likely.<o:p></o:p></span></div>
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98. <span style="font-family: "georgia" , "times new roman" , serif;">Trying to keep the discipline of regular mealtimes where you can prepare a good meal and concentrate on the food you are eating. Avoid too many carbohydrates like biscuits, crisp and cereal bars and ensure you are getting plenty of protein in your diet. Boiled eggs, cooked chicken and oily fishes like salmon are great sources of protein and foods like peanut butter and hummus combined with chopped crudités of carrot, cucumber and peppers make good snacks if needed. Once the Easter Eggs are gone Dark chocolate, nuts, berries and Greek yogurt are good sweet treats.<o:p></o:p></span></div>
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102. <span style="font-family: "georgia" , "times new roman" , serif;">Be watchful of what you are eating to keep your immune system in peak condition – loads of fruit and vegetables including heaps of leafy greens like spinach, broccoli and kale. A decent tip is to try and have a variety of coloured foods in your diet – red tomatoes, blueberries, orange salmon, green beans, yellow peppers etc.<o:p></o:p></span></div>
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106. <span style="font-family: "georgia" , "times new roman" , serif;"><b>4.<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">     </span>What about ​how I'm sitting?</b><o:p></o:p></span></div>
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110. <span style="font-family: "georgia" , "times new roman" , serif;">The most essential things in setting up your home/​workspace are comfort and adaptability.<o:p></o:p></span></div>
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114. <span style="font-family: "georgia" , "times new roman" , serif;">You don’t need an expensive or specific chair or a desk at a certain height. Find a chair that you feel comfortable sitting in and don’t worry about having to sit upright all the time or sitting on the edge of the chair to maintain the arch in your back. It’s completely OK to slouch in the seat for a period as long as you are comfortable. Equally, if you feel more comfortable sitting back in the seat with your back supported, that is fine as well (but it’s not essential!) Comfort is the most important thing to remember.<o:p></o:p></span></div>
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116. <br /></div>
117. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
118. <span style="font-family: "georgia" , "times new roman" , serif;">Have your laptop or computer in a position where your shoulders feel relaxed and comfortable and you can see the screen and make sure that your paperwork and other equipment is within easy reach. The worst thing you can do is think that you need to maintain a certain position or only move within the restrains of certain space.<o:p></o:p></span></div>
119. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
120. <br /></div>
121. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
122. <span style="font-family: "georgia" , "times new roman" , serif;">Monitor too low? Prop it on some reams of paper or a stack of books.<o:p></o:p></span></div>
123. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
124. <br /></div>
125. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
126. <span style="font-family: "georgia" , "times new roman" , serif;">Only have a laptop? A wireless keyboard and mouse could be the most useful essential purchase you make online to help make your home work space, work for you. Your laptop can then be planted on that stack of books or paper I mentioned before.<o:p></o:p></span></div>
127. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
128. <br /></div>
129. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
130. <span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://www.co-kinetic.com/media/render/6dcd96ef61ec2a688b31d824398b7e62/media.pdf?brandContent=true&user_id=3031" style="color: #954f72;">For some more guidance on setting up your work place our guide here will give you some pointers</a> – As I say, take it with a ‘pinch of salt’ we don’t expect everyone to spend 9 hours sitting like they’ve come just come out of Swiss Finishing School!<o:p></o:p></span></div>
131. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
132. <br /></div>
133. <div class="MsoListParagraphCxSpFirst" style="font-size: 12pt; margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;">
134. <span style="font-family: "georgia" , "times new roman" , serif;"><b>5.<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">     </span>Most importantly — get moving!</b><o:p></o:p></span></div>
135. <div class="MsoListParagraphCxSpLast" style="font-size: 12pt; margin: 0in 0in 0.0001pt 0.25in;">
136. <br /></div>
137. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
138. <br /></div>
139. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
140. <span style="font-family: "georgia" , "times new roman" , serif;">Avoid sustained positions and move around often. This is the most important thing we can do to lessen and avoid work related aches and pains. When we are working from home, we often have less motivation to get up from where we are sitting and can find that we’ve sat for a couple of hours without changing our position. Sustained positions mean we are putting stresses and strains on joints and muscles for lengthy periods, which decreases the blood flow to these structures and causes increased mechanical pressure. Imagine walking around with your fist scrunched or your jaw clenched for a prolonged period. Find reasons to get up and move – make a hot drink, reach for a pen, stand up to make a phone call — or just set an alarm to stand up, bend sideways, roll your shoulders around and twist to either side before sitting down again and why not try one of our work place workouts which are ideal or working from home too. <a href="https://www.co-kinetic.com/media/render/7b33f4b728714aaefcfe55b224d1789f/media.pdf?brandContent=true&user_id=3031" style="color: #954f72;">I am a fan of recommending exercises like these to get you moving throughout your working day at home or in the office</a>.<o:p></o:p></span></div>
141. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
142. <br /></div>
143. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
144. <br /></div>
145. <div class="MsoListParagraphCxSpFirst" style="font-size: 12pt; margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;">
146. <span style="font-family: "georgia" , "times new roman" , serif;"><b>6.<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">     </span>Set News limits</b><o:p></o:p></span></div>
147. <div class="MsoListParagraphCxSpLast" style="font-size: 12pt; margin: 0in 0in 0.0001pt 0.25in;">
148. <br /></div>
149. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
150. <span style="font-family: "georgia" , "times new roman" , serif;">At present, the relentless conversation about Covid-19 is devastating. It’s on TV, social media, newspapers and magazines and it’s also the chief topic of conversation amongst friends and family. While there is a benefit to staying up to date with current advances, too much information (much of it hypothetical) can take a levy on our mental wellbeing. To cope with this, there are some things you can do:<o:p></o:p></span></div>
151. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
152. <br /></div>
153. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
154. <span style="font-family: "georgia" , "times new roman" , serif;">Make sure you get your news from reliable and truthful sources. Think about where you are getting your info from. The most up to date and truthful advice can be found on the Government’s website: <a href="https://www.gov.uk/coronavirus" style="color: #954f72;">https://www.gov.uk/coronavirus</a><o:p></o:p></span></div>
155. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
156. <br /></div>
157. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
158. <span style="font-family: "georgia" , "times new roman" , serif;">Set time limits. The news is 24⁄7 and it is easy to be continuously tuned to the TV or radio. Limit your news watching to certain times of the day and limit the amount of time you spend on social media.<o:p></o:p></span></div>
159. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
160. <br /></div>
161. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
162. <span style="font-family: "georgia" , "times new roman" , serif;">Dodge the quick glance at the news before you go to bed<o:p></o:p></span></div>
163. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
164. <br /></div>
165. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
166. <span style="font-family: "georgia" , "times new roman" , serif;">Be up front and honest with people if you’d rather not talk about Coronavirus. It’s reasonable that chats revolve around current events, but it is totally acceptable not to want to talk about it all the time.<o:p></o:p></span></div>
167. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
168. <br /></div>
169. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
170. <span style="font-family: "georgia" , "times new roman" , serif;">Ensure you are not bottling up your feelings or concerns and seek support when you need it.<o:p></o:p></span></div>
171. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
172. <br /></div>
173. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
174. <span style="font-family: "georgia" , "times new roman" , serif;">Read good news stories too. There is still a lot of positive happenings going on around us. Positive news doesn’t belittle the crisis, but it does give a sense of steadiness and supports our mental health.<o:p></o:p></span></div>
175. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
176. <br /></div>
177. <div class="MsoListParagraphCxSpFirst" style="font-size: 12pt; margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;">
178. <span style="font-family: "georgia" , "times new roman" , serif;"><b>7.<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">     </span>Talk to friends and colleagues</b><o:p></o:p></span></div>
179. <div class="MsoListParagraphCxSpLast" style="font-size: 12pt; margin: 0in 0in 0.0001pt 0.25in;">
180. <br /></div>
181. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
182. <span style="font-family: "georgia" , "times new roman" , serif;">Being at a computer much of the day often means our default mode of communication becomes email, text, add to that the WhatsApp messages and memes and it can be downright overwhelming.<o:p></o:p></span></div>
183. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
184. <br /></div>
185. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
186. <span style="font-family: "georgia" , "times new roman" , serif;">Working from home means we clearly miss out on face to face contact and casual conversations with our work colleagues. While many components of our lives have been curtailed, most of us are still filling time with other things we can discuss with family, friends and colleagues – the trials and tribulations of DIY, books we are reading and how on earth do you do long division?!<o:p></o:p></span></div>
187. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
188. <br /></div>
189. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
190. <span style="font-family: "georgia" , "times new roman" , serif;">Why not form a healthy habit of picking up the phone or making a video call to a friend, family member or colleague at least a couple of times a day. Talking gives us a chance to discuss our worries and anxieties, to acknowledge we are not dealing with this crisis alone and to offer much coveted support for one another.<o:p></o:p></span></div>
191. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
192. <br /></div>
193. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
194. <span style="font-family: "georgia" , "times new roman" , serif;"><b>Quick Tips</b><o:p></o:p></span></div>
195. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
196. <br /></div>
197. <table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="background: rgb(241, 215, 255); border-collapse: collapse; border: none;"><tbody>
198. <tr><td style="border: 1pt solid windowtext; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
199. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Prioritise exercise<o:p></o:p></span></span></div>
200. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
201. <br /></div>
202. </td><td style="border-bottom: 1pt solid windowtext; border-image: initial; border-left: none; border-right: 1pt solid windowtext; border-top: 1pt solid windowtext; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
203. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Exercise is vital to keeping positive mental and physical health and wellbeing.<o:p></o:p></span></span></div>
204. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
205. <br /></div>
206. </td></tr>
207. <tr><td style="border-bottom: 1pt solid windowtext; border-image: initial; border-left: 1pt solid windowtext; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
208. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Create a routine<o:p></o:p></span></span></div>
209. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
210. <br /></div>
211. </td><td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
212. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Helps establish a more productive workday, lets your body to follow its natural habit & encourages better sleep.<o:p></o:p></span></span></div>
213. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
214. <br /></div>
215. </td></tr>
216. <tr><td style="border-bottom: 1pt solid windowtext; border-image: initial; border-left: 1pt solid windowtext; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
217. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Establish a designated working environment<o:p></o:p></span></span></div>
218. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
219. <br /></div>
220. </td><td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
221. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">This helps you toggle on and off from ​ ‘work mode’. Pack things up at the end of the day or leave the room – to switch back into ​ ‘home mode’.<o:p></o:p></span></span></div>
222. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
223. <br /></div>
224. </td></tr>
225. <tr><td style="border-bottom: 1pt solid windowtext; border-image: initial; border-left: 1pt solid windowtext; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
226. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Eat Sensibly<o:p></o:p></span></span></div>
227. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
228. <br /></div>
229. </td><td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
230. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Try to keep to regular mealtimes and be thoughtful of what you are eating to keep your immune system in an optimum condition.<o:p></o:p></span></span></div>
231. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
232. <br /></div>
233. </td></tr>
234. <tr><td style="border-bottom: 1pt solid windowtext; border-image: initial; border-left: 1pt solid windowtext; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
235. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Think comfort and variability at the desk<o:p></o:p></span></span></div>
236. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
237. <br /></div>
238. </td><td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
239. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Don’t feel confined to one way of sitting at the desk, ensure you are relaxed and comfortable.<o:p></o:p></span></span></div>
240. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
241. <br /></div>
242. </td></tr>
243. <tr><td style="border-bottom: 1pt solid windowtext; border-image: initial; border-left: 1pt solid windowtext; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
244. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Move more<o:p></o:p></span></span></div>
245. </td><td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
246. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Avoid long periods of sitting or sustained positions and move around often.<o:p></o:p></span></span></div>
247. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
248. <br /></div>
249. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
250. <br /></div>
251. </td></tr>
252. <tr><td style="border-bottom: 1pt solid windowtext; border-image: initial; border-left: 1pt solid windowtext; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
253. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Set news limits<o:p></o:p></span></span></div>
254. </td><td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
255. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Limit your consumption of news and social media to certain times of the day and avoid it before bed.<o:p></o:p></span></span></div>
256. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
257. <br /></div>
258. </td></tr>
259. <tr><td style="border-bottom: 1pt solid windowtext; border-image: initial; border-left: 1pt solid windowtext; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
260. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Keep communicating <o:p></o:p></span></span></div>
261. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
262. <br /></div>
263. </td><td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; padding: 0in 5.4pt; width: 225.25pt;" valign="top" width="300"><div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
264. <span style="color: #7030a0;"><span style="font-family: "georgia" , "times new roman" , serif;">Call friends, family or colleagues a couple of times a day to keep connected and support each other.<o:p></o:p></span></span></div>
265. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
266. <br /></div>
267. </td></tr>
268. </tbody></table>
269. <div class="MsoNormal" style="font-size: 12pt; margin: 0in 0in 0.0001pt;">
270. <div style="text-align: center;">
271. <span style="color: #674ea7; font-family: Courier New, Courier, monospace;"><b><a href="https://mailchi.mp/chartclinic/covid-19-client-support" target="_blank"><br /></a></b></span></div>
272. <div style="text-align: center;">
273. <span style="color: #674ea7; font-family: Courier New, Courier, monospace;"><b><a href="https://mailchi.mp/chartclinic/covid-19-client-support" target="_blank">KEEP UP TO DATE WITH OUR LATEST RESOURCES - SUBSCRIBE HERE</a></b></span></div>
274. </div>
275. </description><link>http://chartclinic.blogspot.com/2020/04/working-from-home-advice-to-give-your.html</link><author>noreply@blogger.com (James Clapham, Chart Clinic)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkzIQiIaAJnuaHwTeBH-tYnMqeaqMglyZe6yD45eDm810pY6LER09K5NFMhLVfdM7LN0rCADU74OKs7ForAsr8E9on-VihOR7k48QLYrNEL_Bt-8SrdLm1IlKoToMRW7m8VQqdHF1RuKoE/s72-c/covid-19+client+information+resources.jpg" height="72" width="72"/><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-329917623701864669</guid><pubDate>Thu, 02 Apr 2020 16:30:00 +0000</pubDate><atom:updated>2020-04-02T17:59:53.186+01:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">back ache</category><category domain="http://www.blogger.com/atom/ns#">back pain</category><category domain="http://www.blogger.com/atom/ns#">lower back pain</category><category domain="http://www.blogger.com/atom/ns#">sleep</category><title>Back Pain: The Chain of Command </title><description>&lt;div class=&quot;separator&quot; style=&quot;clear: both; text-align: center;&quot;&gt;
276. <a href="https://bit.ly/2JA00Ec" target="_blank"><img border="0" data-original-height="800" data-original-width="800" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOfHH-2jRWrh3kQBjV4BJHXfCN1mE7w05JhbxYvkCtU59kNyUExjLPMIow0gFEa1qRi4QrRW6nbr9mpWwxRBSVGsPyvsBO95qObeQBeJmcul0POr7gis4LPEr1ug-3Q0mcANbQu5oa0gOM/s320/BackPain_800x800px.jpg" width="320" /></a></div>
277. <div class="separator" style="clear: both; text-align: left;">
278. <span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt; text-align: justify;">Your spine is essentially
279. the chain that forms the ‘backbone’ of your entire body. Without it you would
280. be a blob of muscles, organs and soft tissue piled on the floor.</span></div>
281. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
282. <span style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
283. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
284. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Your spine commands respect
285. because it is the pillar that supports your body, allows you to walk, stand and
286. sit, as well as touch and feel; because it forms the canal connecting the
287. nerves from your body and limbs, to your brain. While your heart may be the
288. vital organ that keeps you alive, without your spine you wouldn’t be able to
289. move.  <o:p></o:p></span></span></div>
290. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
291. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
292. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
293. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 11pt;">There are three natural
294. curves in your spine that give it an "S" shape when viewed from the
295. side. These curves help the spine withstand great amounts of stress by
296. distributing your body weight. Between the bony vertebra are spongy discs that
297. act as shock absorbers. </span><span lang="EN-US" style="font-size: 11pt;">The lumbar spine (or lower back) connects the
298. thoracic spine to the pelvis, and bears the bulk of your body's weight.</span><span lang="EN-US" style="font-size: 11pt;"> <o:p></o:p></span></span></div>
299. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
300. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
301. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
302. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Your spine is not rigid
303. though. It allows movement through the intervertebral joints connecting the
304. bony vertebra. These joints allow you to twist, to bend forward and backward,
305. and from side to side. Large groups of muscles surrounding the spine, pelvis,
306. hips and upper body all interact to allow for movements like walking, running,
307. jumping, and swimming. <o:p></o:p></span></span></div>
308. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
309. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
310. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
311. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">However, there are also
312. muscles deep in your body that work constantly just to maintain your posture
313. when you’re sitting and standing. It is essential that all elements of the
314. spinal ‘chain’ work harmoniously together to ensure fluid movement without
315. overloading structures resulting in injury and pain. <o:p></o:p></span></span></div>
316. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
317. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
318. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
319. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 11pt;">Any link in the chain that
320. becomes ‘stuck’ will not only affect that spinal level but also the movement
321. and strength of the chain above and below it. If the muscles around the spine
322. are uneven in strength and length (flexibility) this too can affect the
323. ‘chain’, altering the alignment and motion of the links. </span><span lang="EN-US" style="font-size: 11pt;"><o:p></o:p></span></span></div>
324. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
325. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
326. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
327. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Taking care of your spine now will help you lower the
328. chances of experiencing back pain later. Many of the steps you can take to
329. improve the overall health of your spine involve nothing more than practicing
330. better body mechanics, or how you move and hold yourself, when you do daily
331. tasks and activities. <o:p></o:p></span></span></div>
332. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
333. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
334. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
335. <b><span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Taking Care of Your Spine<o:p></o:p></span></span></b></div>
336. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
337. <b><span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></b></div>
338. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
339. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Pay attention to early warning signs or pain. Although
340. back pain is very common and nearly every person will experience at least one
341. episode of back pain in a lifetime, it is essential to address any symptoms
342. promptly. <o:p></o:p></span></span></div>
343. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
344. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">It has also been shown in studies that early treatment
345. and rehabilitation can prevent recurrent bouts of back pain and prevent the
346. development of chronic lower back pain which can be very debilitating,
347. stressful and depressing. It can affect your ability to work, play sport,
348. socialise and <b>sleep</b>, all of which
349. can further compound your pain cycle.  <o:p></o:p></span></span></div>
350. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
351. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
352. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
353. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Your back pain could be due to inflamed ligaments,
354. damaged intervertebral discs, nerve irritation, bony formations on the spine,
355. muscle imbalances such as weakness or a lack of flexibility, leg length
356. differences, or muscle strains, to name just a few. Even the way we move (or
357. don’t move) at work, school or sport can all be an underlying cause to the
358. current pain. <o:p></o:p></span></span></div>
359. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
360. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
361. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
362. <b><span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">How Osteopathy Can Help
363. with Back Pain<o:p></o:p></span></span></b></div>
364. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
365. <b><span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></b></div>
366. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
367. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Your Osteopath can treat the pain or stiffness experienced
368. from back pain using massage, soft tissue mobilisation, spinal manipulation,
369. heat, acupuncture and other devices. <o:p></o:p></span></span></div>
370. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
371. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
372. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
373. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">It is important that you, together with your Osteopath
374. work through a rehabilitation programme (specific exercises and stretches) to
375. correct underlying muscle weaknesses, flexibility issues, and the  sequence in which the muscles around your
376. spine work to provide stability.  A Osteopath
377. can also give you advice on correcting posture / technique for work and sport. <o:p></o:p></span></span></div>
378. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
379. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
380. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
381. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 11pt;">Should you need referral to another professional your Osteopath
382. can also help with this, for example, a dietician to counsel on a meal plan to
383. achieve a healthy body weight. </span><span lang="EN-US" style="font-size: 11pt;">Being active can also help prevent as well as
384. cure back pain. <o:p></o:p></span></span></div>
385. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
386. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
387. <h4 style="text-align: center;">
388. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: orange;">Chat to us today about what we can do to help, email info@chartclinic.co.uk</span></b></span></span></h4>
389. <h4 style="text-align: center;">
390. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: orange;"> or call 01737 248 023.</span></b></span></span></h4>
391. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
392. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
393. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
394. <b><span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Back Pain and Sleep Issues<o:p></o:p></span></span></b></div>
395. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
396. <b><span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></b></div>
397. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
398. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">One of the most common issues back pain sufferers
399. experience is sleep disruption so we have put together an interactive Back Pain
400. and Sleep Guide to help you banish those sleepless nights and wake up feeling
401. refreshed.<o:p></o:p></span></span></div>
402. <div class="MsoNormal">
403. <span lang="EN-US" style="font-size: 11.0pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The guide
404. includes:<o:p></o:p></span></span></div>
405. <div class="MsoNormal">
406. <br /></div>
407. <div class="MsoListParagraphCxSpFirst" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
408. <!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 11pt;">·<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">        
409. </span></span><!--[endif]--><span style="font-size: 11.0pt;">6 Strategies for
410. Improving Your Sleep<o:p></o:p></span></span></div>
411. <div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
412. <!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 11pt;">·<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">        
413. </span></span><!--[endif]--><span style="font-size: 11.0pt;">8 bedtime
414. stretches to relieve back pain (with video links)<o:p></o:p></span></span></div>
415. <div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
416. <!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 11pt;">·<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">        
417. </span></span><!--[endif]--><span style="font-size: 11.0pt;">Sleeping
418. positions that will help relieve pain (with links to videos)<o:p></o:p></span></span></div>
419. <div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
420. <!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 11pt;">·<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">        
421. </span></span><!--[endif]--><span style="font-size: 11.0pt;">7 Yoga Poses that
422. will help cure most back pain issues<o:p></o:p></span></span></div>
423. <div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
424. <!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 11pt;">·<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">        
425. </span></span><!--[endif]--><span style="font-size: 11.0pt;">A morning stretch
426. routine that will help ease pain from a restless night (with videos)<o:p></o:p></span></span></div>
427. <div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
428. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 11.0pt;"><br /></span></span></div>
429. <div class="separator" style="clear: both; text-align: center;">
430. <a href="https://bit.ly/2JA00Ec" target="_blank"><img border="0" data-original-height="596" data-original-width="600" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2D15Wio_VK32_QtgRuXpsyhfFSXmZhgHYlLEOCOVt9gl8f-Ub0LD9YMtY8AI2MLuJ-Ha5LRxuTMyMqGhXr8690WYlUYHnmCS-C3umzqyLc2Czm5Hd3z_IhdWBy9Hcy_9z_xEkRIkASfVK/s320/BackPainMontageSmall.png" width="320" /></a></div>
431. <div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
432. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 11.0pt;"><br /></span></span></div>
433. <h2 style="text-align: center;">
434. <span style="font-size: 11.0pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US"><span style="color: orange; font-size: large;">CLICK
435. THIS LINK TO FIND OUT MORE AND DOWNLOAD THE GUIDE</span></span></span></h2>
436. <h2 style="text-align: center;">
437. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US"><span style="color: orange; font-size: large;"><a href="https://bit.ly/2JA00Ec" target="_blank">HERE</a><span id="goog_1957749441"></span><a href="https://www.blogger.com/"></a><span id="goog_1957749442"></span></span></span></span></h2>
438. <div class="MsoNormal">
439. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
440. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
441. </div>
442. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
443. <span lang="EN-US" style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Disclaimer: </span></span><span style="font-size: 11pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">This
444. information is intended as general guidance and information only and should not
445. be relied upon as a basis for planning individual medical care or as a
446. substitute for specialist medical advice in each individual case. </span><o:p></o:p></span></div>
447. </description><link>http://chartclinic.blogspot.com/2017/11/back-pain-chain-of-command.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOfHH-2jRWrh3kQBjV4BJHXfCN1mE7w05JhbxYvkCtU59kNyUExjLPMIow0gFEa1qRi4QrRW6nbr9mpWwxRBSVGsPyvsBO95qObeQBeJmcul0POr7gis4LPEr1ug-3Q0mcANbQu5oa0gOM/s72-c/BackPain_800x800px.jpg" height="72" width="72"/><georss:featurename>40-44 Church St, Reigate RH2 0AJ, UK</georss:featurename><georss:point>51.2378757 -0.20348089999993135</georss:point><georss:box>25.715841199999996 -41.512074899999931 76.7599102 41.105113100000068</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-887781138860201130</guid><pubDate>Mon, 20 Nov 2017 14:42:00 +0000</pubDate><atom:updated>2017-11-20T14:42:42.161+00:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">5 tips to avoid winter sports injuries</category><category domain="http://www.blogger.com/atom/ns#">injury</category><category domain="http://www.blogger.com/atom/ns#">skiing</category><category domain="http://www.blogger.com/atom/ns#">snow boarding</category><title>5 Tips to Avoid Winter Sports Inuries</title><description>&lt;div class=&quot;separator&quot; style=&quot;clear: both; text-align: center;&quot;&gt;
448. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghGHUBbN4GUucIQLqILKsXWxkwijBCNkzxbA5T0_0dBFbxo1YDIThIPZLwVCXtXqU34-flObZub3evteXw41fQYckGkZaq6Ti7TiI2hESD354-niaj7D9LYKqzlAv6aaT_xBi16iJs9L0q/s1600/skiing-1569135_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghGHUBbN4GUucIQLqILKsXWxkwijBCNkzxbA5T0_0dBFbxo1YDIThIPZLwVCXtXqU34-flObZub3evteXw41fQYckGkZaq6Ti7TiI2hESD354-niaj7D9LYKqzlAv6aaT_xBi16iJs9L0q/s320/skiing-1569135_1920.jpg" width="320" /></a></div>
449. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
450. <span style="font-family: inherit;"><br /></span></div>
451. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
452. <span style="font-family: inherit;">Following a <a href="https://www.active.com/fitness/articles/get-fit-for-ski-season-6-week-workout-plan-pt-1?clckmp=activecom_global_mostpopulararticles_pos1">six-week
453. training plan</a> to build strength can reduce the risk of injury on a winter
454. sports break. According to a past US study, falls account for 75-85% of all ski
455. injuries, mostly causing sprains, fractures, tears and dislocations. Of these,
456. 30-40% affect the knee area, with women most likely to suffer this type of
457. injury, the American College of Sports Medicine in Indianapolis reports.<o:p></o:p></span></div>
458. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
459. <br /></div>
460. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
461. <span style="font-family: inherit;">An unexpected accident on the slopes can happen at
462. any time and a training regime combined with winter sports travel insurance can
463. avoid an enormous medical bill!<o:p></o:p></span></div>
464. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
465. <br /></div>
466. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
467. <span style="font-family: inherit;">Get a fitness plan <o:p></o:p></span></div>
468. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
469. <br /></div>
470. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
471. <span style="font-family: inherit;">Although some injuries are unavoidable, improving
472. strength and fitness is the best way to decrease the chances of getting hurt. I
473. recommend following a structured six-week training programme before going away,
474. addressing any areas of weakness.<o:p></o:p></span></div>
475. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
476. <br /></div>
477. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
478. <span style="font-family: inherit;">My 5 tips to avoid winter sports injuries<o:p></o:p></span></div>
479. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
480. <br /></div>
481. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
482. <span style="font-family: inherit;">1) Vary your training<o:p></o:p></span></div>
483. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
484. <br /></div>
485. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
486. <span style="font-family: inherit;">I advise people to mix up their training ahead of
487. their holiday. It should include 30 minutes of aerobic or cardio three to five
488. times a week, strength training three times a week, and flexibility and balance
489. training to improve key areas such as quads, glutes and hamstrings.<o:p></o:p></span></div>
490. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
491. <br /></div>
492. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
493. <span style="font-family: inherit;">2) Build up slowly<o:p></o:p></span></div>
494. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
495. <br /></div>
496. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
497. <span style="font-family: inherit;">Once out on the slopes, skiers and snowboarders
498. should take a sensible approach to how much they do, building up gradually.
499. That gives the body time to adapt to the strains of winter sports and will
500. reduce the risks associated with exercising while tired.<o:p></o:p></span></div>
501. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
502. <br /></div>
503. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
504. <span style="font-family: inherit;">3) Rest if needed<o:p></o:p></span></div>
505. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
506. <br /></div>
507. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
508. <span style="font-family: inherit;">Winter sports vacationers shouldn't be afraid to have
509. a lie-in or take a day off to give their muscles a well-earned break if their
510. body is telling them they need time to recover.<o:p></o:p></span></div>
511. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
512. <span style="font-family: inherit;"><br /></span></div>
513. <div class="separator" style="clear: both; text-align: center;">
514. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUr9514kIH2aEKIWWevZfQWl1LjpLjxDUb-vNQJiVgGpxK9giEul1wBHJEyaZjFp6QhALCXfqmCW5l1tv8naycbtWqKaEsWMNRe9IxoFv5lvx708-KoXgEe4QQ47iE6TEvSkYd5I24l9W-/s1600/ski-932188_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUr9514kIH2aEKIWWevZfQWl1LjpLjxDUb-vNQJiVgGpxK9giEul1wBHJEyaZjFp6QhALCXfqmCW5l1tv8naycbtWqKaEsWMNRe9IxoFv5lvx708-KoXgEe4QQ47iE6TEvSkYd5I24l9W-/s320/ski-932188_1920.jpg" width="320" /></a></div>
515. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
516. <br /></div>
517. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
518. <span style="font-family: inherit;">4) Check your equipment<o:p></o:p></span></div>
519. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
520. <br /></div>
521. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
522. <span style="font-family: inherit;">I cannot stress enough the importance of making sure everything
523. is in good working order, whether it be ski boots or bindings. Check everything
524. fits well (not too tight or loose) and does not to place unnecessary stress on
525. the body.<o:p></o:p></span></div>
526. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
527. <br /></div>
528. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
529. <span style="font-family: inherit;">5) Stay hydrated<o:p></o:p></span></div>
530. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
531. <br /></div>
532. <br />
533. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
534. <span style="font-family: inherit;">A day on the slopes is tough, and keeping the brain
535. and body well hydrated will maintain both energy levels and mental alertness,
536. which is particularly important for those skiers and snowboarders fond of après-ski.</span><o:p></o:p></div>
537. </description><link>http://chartclinic.blogspot.com/2017/11/5-tips-to-avoid-winter-sports-inuries.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghGHUBbN4GUucIQLqILKsXWxkwijBCNkzxbA5T0_0dBFbxo1YDIThIPZLwVCXtXqU34-flObZub3evteXw41fQYckGkZaq6Ti7TiI2hESD354-niaj7D9LYKqzlAv6aaT_xBi16iJs9L0q/s72-c/skiing-1569135_1920.jpg" height="72" width="72"/><thr:total>0</thr:total><georss:featurename>Reigate, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-8950973794584393767</guid><pubDate>Mon, 20 Nov 2017 14:20:00 +0000</pubDate><atom:updated>2017-11-20T14:20:35.956+00:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">pain</category><category domain="http://www.blogger.com/atom/ns#">stress</category><title>Pain and Stress: A domino effect</title><description>&lt;div class=&quot;MsoNormal&quot; style=&quot;line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;&quot;&gt;
538. <br /></div>
539. <div class="separator" style="clear: both; text-align: center;">
540. <span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc_LN9aOpcwl2dirIPIpWwsMdjlU508hmLTKcQjG6iRjPHSOleZcLf5x6Y724VgBmDFqnCYrFBALfbuzlXdyUinuboiZo60o7rEtGYKU_J3nJPeMGoMo17PjZbKLWguvh8sjwiI7axBe4g/s1600/stess-pain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="395" data-original-width="867" height="145" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc_LN9aOpcwl2dirIPIpWwsMdjlU508hmLTKcQjG6iRjPHSOleZcLf5x6Y724VgBmDFqnCYrFBALfbuzlXdyUinuboiZo60o7rEtGYKU_J3nJPeMGoMo17PjZbKLWguvh8sjwiI7axBe4g/s320/stess-pain.jpg" width="320" /></a></span></div>
541. <br />
542. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
543. <span style="font-family: Arial, Helvetica, sans-serif;"><o:p><br /></o:p></span></div>
544. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
545. <span style="font-family: Arial, Helvetica, sans-serif;"><o:p>"T</o:p>he back carries the weight of the world" as a counselling,
546. osteopathic lecturer of mine once said. I would not go quite that far but I do approve
547. with the general principle that what we feel can </span><span style="font-family: Arial, Helvetica, sans-serif;">manifest in our physical body, almost as if the brain
548. does not want to deal with certain emotions </span><span style="font-family: Arial, Helvetica, sans-serif;">and consequently, will create a physical pain. That
549. is not to say the pain is not real, </span><b style="font-family: Arial, Helvetica, sans-serif;">it
550. is</b><span style="font-family: Arial, Helvetica, sans-serif;"> but there </span><span style="font-family: Arial, Helvetica, sans-serif;">may be no obvious physical or physiological changes to
551. be seen in painful area.</span></div>
552. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
553. <br /></div>
554. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
555. <span style="font-family: Arial, Helvetica, sans-serif;">But to admit that pain is being caused by mental suffering
556. seems to many people to be a massively taboo area, as  if it labels them as shirkers or making it up.
557. This is most certainly not the case and it is imperative for people to realise
558. that mental suffering, stress and so on are very real and that our brains have
559. a host of ways of dealing with them, one being getting rid of and ‘off-loading’
560. onto the </span><span style="font-family: Arial, Helvetica, sans-serif;">musculoskeletal system. Addressing both parts is a
561. really key component of the treatment but the client must be open to the
562. concept that some of their pain is being created by the brain.</span></div>
563. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
564. <br /></div>
565. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
566. <span style="font-family: Arial, Helvetica, sans-serif;">Recent clinical research, as mentioned in <a href="https://issuu.com/backcare/docs/backcare-talkback-3-2015">Talk Back
567. Magazine</a>, the journal of the charity BackCare </span><span style="font-family: Arial, Helvetica, sans-serif;">suggests that our ability to cope with stressors in
568. life has a direct connection with the amount of pain we experience. Stress can
569. worsen pain and conversely pain can lead to more stress. The symptoms may occur
570. together, they do not necessarily always cause one another, they do though,
571. share a common origin.</span></div>
572. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
573. <br /></div>
574. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
575. <span style="font-family: Arial, Helvetica, sans-serif;">The connection in the brain is between the area of
576. the brain that processes emotional responses and </span><span style="font-family: Arial, Helvetica, sans-serif;">the parts of the brain that relate to the glandular, endocrine
577. (hormone) and immune systems. The hormones released into the bloodstream affect
578. every system of the body and for every type of receptor in the brain there is
579. an equivalent in the body. This is the mind/body connection that </span><span style="font-family: Arial, Helvetica, sans-serif;">as a term is regrettably associated with the more
580. esoteric and obscure types of healing therapies but it is a s real as you can
581. get!</span></div>
582. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
583. <span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
584. <div class="separator" style="clear: both; text-align: center;">
585. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguYrvCMRhSM7gpg3GrsLM687UGnqfnb4Gj1UpSHB2oOs94h_wJw6mmq9FPPmnCZnLo969rV5tK1d1tSbjOO5BMhhFvLZ9WYId45S5tSjQ7HEC-hZM7kUK95EUt6l0JDqXyM5pLptGuRN_g/s1600/stress-pain-cycle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="992" data-original-width="1200" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguYrvCMRhSM7gpg3GrsLM687UGnqfnb4Gj1UpSHB2oOs94h_wJw6mmq9FPPmnCZnLo969rV5tK1d1tSbjOO5BMhhFvLZ9WYId45S5tSjQ7HEC-hZM7kUK95EUt6l0JDqXyM5pLptGuRN_g/s320/stress-pain-cycle.jpg" width="320" /></a></div>
586. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
587. <br /></div>
588. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
589. <span style="font-family: Arial, Helvetica, sans-serif;">One obvious response to pain or stress is the fight
590. or flight response. Like a dark cloud hanging over </span><span style="font-family: Arial, Helvetica, sans-serif;">us, stress or pain can change our biochemistry. Increased
591. production of stress chemicals, such as cortisol are can affect sleep cycles, disturbing
592. the rejuvenating deep sleep that is essential to our well-being. This can lead
593. to decreased energy levels and an increased fatigue. The pain can be enough of
594. a </span><span style="font-family: Arial, Helvetica, sans-serif;">disruption to cause increased irritability, low mood,
595. poor dietary choices and so on. The pain can </span><span style="font-family: Arial, Helvetica, sans-serif;">lead to feelings of depression and relationships can
596. become strained. Brain studies in people with </span><span style="font-family: Arial, Helvetica, sans-serif;">persistent pain shows a rearrangement in those parts
597. of the brain involved in understanding and </span><span style="font-family: Arial, Helvetica, sans-serif;">perception. In other words, long term pain sufferers are
598. inclined to think, feel and act like a long-</span><span style="font-family: Arial, Helvetica, sans-serif;">standing sufferer.</span></div>
599. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
600. <br /></div>
601. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
602. <span style="font-family: Arial, Helvetica, sans-serif;">Evidence from studies exploring the link between personality
603. and long-term pain proves that long-term pain is preceded by the creation of predictable
604. behaviours. So how we respond to pain can be </span><span style="font-family: Arial, Helvetica, sans-serif;">understood as a consequence of many aspects including
605. personality, how we manage our feelings and </span><span style="font-family: Arial, Helvetica, sans-serif;">past experiences.</span></div>
606. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
607. <br /></div>
608. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
609. <span style="font-family: Arial, Helvetica, sans-serif;">Osteopaths are taught the very basics of psychology
610. and one significant reasons why I have invested a lot of time and energy on my
611. own further development in this area, is to empower me in practice </span><span style="font-family: Arial, Helvetica, sans-serif;">to help people explore the ‘other story’ behind their
612. pain/ suffering. Recognising the factors that may </span><span style="font-family: Arial, Helvetica, sans-serif;">intensify the symptom(s) of pain can really help one cope,
613. deal with and finally and find </span><span style="font-family: Arial, Helvetica, sans-serif;">peace with the issues, past or present.</span></div>
614. <div class="MsoNormal" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
615. <o:p></o:p></div>
616. </description><link>http://chartclinic.blogspot.com/2017/11/pain-and-stress-domino-effect.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc_LN9aOpcwl2dirIPIpWwsMdjlU508hmLTKcQjG6iRjPHSOleZcLf5x6Y724VgBmDFqnCYrFBALfbuzlXdyUinuboiZo60o7rEtGYKU_J3nJPeMGoMo17PjZbKLWguvh8sjwiI7axBe4g/s72-c/stess-pain.jpg" height="72" width="72"/><thr:total>0</thr:total><georss:featurename>Reigate, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-1490257515887916270</guid><pubDate>Fri, 17 Nov 2017 14:10:00 +0000</pubDate><atom:updated>2017-11-17T14:12:32.599+00:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">leg pain</category><category domain="http://www.blogger.com/atom/ns#">osteopath</category><category domain="http://www.blogger.com/atom/ns#">sciatic nerve</category><category domain="http://www.blogger.com/atom/ns#">sciatica</category><title>Ask the Osteopath: Sciatica </title><description>&lt;div class=&quot;MsoNormal&quot; style=&quot;margin-bottom: 0.0001pt; text-align: justify;&quot;&gt;
617. <span lang="EN-US" style="line-height: 115%;"><span style="font-family: "arial" , "helvetica" , sans-serif;">By Chart Clinic Osteopath, </span></span><i style="text-align: center;"><span lang="EN-US" style="line-height: 115%;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Pavlos Pavlidis MOst.Med.</span></span></i></div>
618. <div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: center;">
619. <br /></div>
620. <div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify;">
621. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="line-height: 115%;">Hello
622. everyone</span><span lang="EN-US">,<o:p></o:p></span></span></div>
623. <div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify;">
624. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US"><br /></span></span></div>
625. <div class="MsoNormal" style="text-align: justify;">
626. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">My name is
627. Pavlos and I am a new member of the Chart clinic. I am a qualified Osteopath
628. and have received a Masters degree in Osteopathic Medicine with First class
629. honours. <o:p></o:p></span></span></div>
630. <div class="MsoNormal" style="text-align: justify;">
631. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">In this
632. article I will attempt to provide some insight for “Sciatica”, a term commonly
633. used between clinicians as well as patients. However, it is also being commonly
634. misused, especially by the latter.<o:p></o:p></span></span></div>
635. <div class="MsoNormal" style="text-align: justify;">
636. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
637. <div class="MsoNormal" style="text-align: justify;">
638. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">In this
639. article I will describe the meaning of this term in order to promote a better
640. understanding. I decided to write this after many cases of patients that
641. presented to our clinic thinking that they have “Sciatica” while in fact they
642. did not. <o:p></o:p></span></span></div>
643. <div class="MsoNormal" style="text-align: justify;">
644. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
645. <div class="MsoNormal" style="text-align: justify;">
646. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">To begin
647. with the origin of the word “sciatica”, it derives from the Greek <i>Ischialgia,</i> with <i>Ischio</i>: Hip and <i>Algos</i>:
648. Pain, and literally translates as <b>Hip
649. pain</b>. In clinical practice it is commonly used to describe pain that
650. radiates along the Sciatic nerve, usually as a result of compression at the
651. lower back. <o:p></o:p></span></span></div>
652. <div class="MsoNormal" style="text-align: justify;">
653. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
654. <div class="MsoNormal" style="text-align: justify;">
655. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Now let’s
656. get a closer look at the anatomy. The roots of the sciatic nerve exit from the
657. space between the last two bones in the lower back vertebrae and the first
658. three of the “tailbone” or sacrum as it is known to us, clinically referred to
659. as nerve roots of lumbosacral plexus L4-S3. <o:p></o:p></span></span></div>
660. <div class="MsoNormal" style="text-align: justify;">
661. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
662. <div class="separator" style="clear: both; text-align: center;">
663. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmhyphenhyphenAaHfRVRJPgM0xfIKOuLlQxfoEAPJ5-GR5Mbb4YTkgIZx_J3YXA7WlguLYQv08bbK0UthM6na4qjhev2yH6fwUc12RXZ8xVDIb9YyRbfzjG1Z_H0xD6wYPi7k0JDxZJZym_xXS8xYxa/s1600/sciatica.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="268" data-original-width="324" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmhyphenhyphenAaHfRVRJPgM0xfIKOuLlQxfoEAPJ5-GR5Mbb4YTkgIZx_J3YXA7WlguLYQv08bbK0UthM6na4qjhev2yH6fwUc12RXZ8xVDIb9YyRbfzjG1Z_H0xD6wYPi7k0JDxZJZym_xXS8xYxa/s320/sciatica.jpg" width="320" /></a></div>
664. <div class="MsoNormal" style="text-align: justify;">
665. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">                                       </span><span lang="EL"><v:shapetype coordsize="21600,21600" filled="f" id="_x0000_t75" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">
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680. </v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:formulas>
681. <v:path gradientshapeok="t" o:connecttype="rect" o:extrusionok="f">
682. <o:lock aspectratio="t" v:ext="edit">
683. </o:lock></v:path></v:stroke></v:shapetype><v:shape id="Εικόνα_x0020_4" o:spid="_x0000_i1025" style="height: 201pt; mso-wrap-style: square; visibility: visible; width: 253.5pt;" type="#_x0000_t75">
684. <v:imagedata o:title="" src="file:///C:/Users/JAMESC~1/AppData/Local/Temp/msohtmlclip1/01/clip_image001.png">
685. </v:imagedata></v:shape></span><span lang="EN-US"><o:p></o:p></span></span></div>
686. <div class="MsoNormal" style="text-align: justify;">
687. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">It then
688. travels to the buttock and back of the thigh area and divides into two branches at the back of the knee that goes all the way to the leg and foot. The Sciatic
689. is the longest nerve in the human body and along with its branches supplies the
690. majority of muscles at the back of the thigh, leg and foot. Furthermore, its
691. branches provide sensation to the skin at the back and outside portion of the
692. leg, as well as the top and bottom aspect of the feet. <o:p></o:p></span></span></div>
693. <div class="MsoNormal" style="text-align: justify;">
694. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
695. <div class="MsoNormal" style="text-align: justify;">
696. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Therefore,
697. when this goes wrong or you get a  dysfunction of this nerve can lead to weakness
698. of the above-mentioned muscles as well as burning pain, pins and needles or
699. numbness to the back of the leg and foot. <o:p></o:p></span></span></div>
700. <div class="MsoNormal" style="text-align: justify;">
701. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
702. <div class="MsoNormal" style="text-align: justify;">
703. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">(Note that
704. any symptoms at the groin, front of the thigh or leg ARE NOT associated with
705. the sciatic nerve and Sciatica would be completely inappropriate to describe
706. them) <o:p></o:p></span></span></div>
707. <div class="MsoNormal" style="text-align: justify;">
708. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">The term
709. “Sciatica” describes any of the symptoms caused as a result of injury or
710. compression to the nerve and therefore it represents a group of symptoms and
711. NOT a diagnosis.  There are numerous causes
712. of impairment of this nerve and its brunches, anywhere from its roots exiting
713. the lower back to the lower limb. Some of the common causes include severe
714. arthritis of the lower back, a “slipped disc” – a protrusion of the discs in
715. the spine that compresses its roots, or tight muscles at the buttock (such as
716. the piriformis muscle) and back of the thigh, as the nerves passes through them.
717. Nevertheless, there are also some rare but potentially life-threatening causes
718. of sciatic nerve impingement. </span></span></div>
719. <div class="MsoNormal" style="text-align: justify;">
720. <span style="font-family: "arial" , "helvetica" , sans-serif;">Therefore, it is extremely important for anyone
721. presenting with such symptoms to be properly examined by a clinician so a
722. specific and appropriate diagnosis can be made.</span></div>
723. <div class="MsoNormal" style="text-align: justify;">
724. <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
725. <div class="MsoNormal" style="text-align: justify;">
726. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Due to the
727. variety of symptoms caused by dysfunction of this nerve and the numerous causes
728. of it, it is often misused by patients that tend to use it to describe any low
729. back pain that radiates downwards. However, self labeling must be avoided
730. before a proper examination and diagnosis by a qualified practitioner, as it
731. can be associated with diagnostic errors, misdiagnosis and therefore
732. mismanagement. <o:p></o:p></span></span></div>
733. <div class="MsoNormal" style="text-align: justify;">
734. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
735. <div class="MsoNormal" style="text-align: justify;">
736. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Nowadays,
737. the term has been labeled as “Archaic”, as it is non-evidence based and
738. inaccurate as it literally translates to hip pain. The literature suggests that
739. it remains from an era of poor understanding of the physiology of back pain.<o:p></o:p></span></span></div>
740. <div class="MsoNormal" style="text-align: justify;">
741. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
742. <div class="MsoNormal" style="text-align: justify;">
743. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">To
744. conclude: “Sciatica” is a generalised and non-descriptive term, as various
745. conditions might lead to irritation of the sciatic neural tissue, in multiple
746. anatomical sites with different presentation of symptoms. <o:p></o:p></span></span></div>
747. <div class="MsoNormal" style="text-align: justify;">
748. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
749. <div class="MsoNormal" style="text-align: justify;">
750. <span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Patients
751. must avoid using this term and self-labeling themselves, especially if
752. appropriate examination and diagnosis has not been carried out. Patients that
753. experience any of the symptoms described are highly advised to seek help from a
754. clinician with experience working on the musculoskeletal system to exclude any
755. dangerous causes for that and provide appropriate diagnosis and management
756. plan. This includes Osteopaths, Physiotherapists, Rheumatologists, Orthopaedic
757. surgeons etc.<o:p></o:p></span></span></div>
758. <div class="MsoNormal" style="text-align: justify;">
759. <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
760. <div class="MsoNormal" style="text-align: justify;">
761. <span style="font-family: "arial" , "helvetica" , sans-serif;">Please do
762. not hesitate to contact me or any of my colleagues for any further information
763. or advice concerning “Sciatica” or any other condition. </span></div>
764. <div class="MsoNormal" style="text-align: justify;">
765. <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
766. <div class="MsoNormal" style="text-align: justify;">
767. <i style="text-align: center;"><span lang="EN-US" style="line-height: 18.4px;"><b><span style="font-family: "arial" , "helvetica" , sans-serif;">Pavlos Pavlidis MOst.Med</span></b></span></i></div>
768. <div class="MsoNormal" style="text-align: justify;">
769. <i style="text-align: center;"><span lang="EN-US" style="line-height: 18.4px;"><b><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b></span></i></div>
770. <div class="separator" style="clear: both; text-align: center;">
771. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ-6cc9o1bNcPYiF8tETw8ojKk9j6rXLD2YpcjcPYDmBLQ82DwDOkvKwZ8W6liNcvhJsOanHE6bkcLN6ymuzW2z2nX_MWfbsHiEIqBbMSjirJTuZPFWiVX8HgA3sxTvp7qdl9DcNz7EGnt/s1600/reigate-osteopath-pavlos-chart-clinic-osteopathy-rh2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="713" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ-6cc9o1bNcPYiF8tETw8ojKk9j6rXLD2YpcjcPYDmBLQ82DwDOkvKwZ8W6liNcvhJsOanHE6bkcLN6ymuzW2z2nX_MWfbsHiEIqBbMSjirJTuZPFWiVX8HgA3sxTvp7qdl9DcNz7EGnt/s200/reigate-osteopath-pavlos-chart-clinic-osteopathy-rh2.jpg" width="148" /></a></div>
772. <div class="MsoNormal" style="text-align: justify;">
773. <span lang="EN-US" style="font-family: "arial" , "helvetica" , sans-serif; line-height: 115%;">Pavlos qualified in 2017
774. and received a Masters Degree with First class honors from the University of
775. Surrey. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">During his time as a
776. student he demonstrated a great passion for the profession, both in academic
777. and clinical settings and was awarded with the Rising Star Award from the
778. Institute of Osteopathy. </span></div>
779. <div class="MsoNormal" style="text-align: justify;">
780. <span lang="EN-US" style="font-family: "arial" , "helvetica" , sans-serif; line-height: 115%;"><br /></span></div>
781. <div class="MsoNormal" style="text-align: justify;">
782. <span lang="EN-US" style="font-family: "arial" , "helvetica" , sans-serif; line-height: 115%;">In practice, he follows a multidisciplinary and
783. personalised treatment approach, tailor-made for the needs of the patient. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Pavlos has undertaken additional qualifications in Kinesio
784. taping and Medical Acupuncture. Those extra skills have been found to be
785. extremely useful in practice, as they provide additional treatment options,
786. especially useful for pain management and rehabilitation. </span></div>
787. <div class="MsoNormal" style="text-align: justify;">
788. <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
789. <div class="MsoNormal" style="text-align: justify;">
790. <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
791. <div class="MsoNormal" style="text-align: justify;">
792. <span style="font-family: "arial" , "helvetica" , sans-serif;"><i><span lang="EN-US"> </span></i></span><i style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-align: left;"><span lang="EN-US" style="line-height: 115%;">References:</span></i></div>
793. <div class="MsoNormal" style="line-height: 150%;">
794. </div>
795. <ul>
796. <li style="text-align: justify;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Beers,
797. M., Porter, R., Jones, T., Kaplan, J. And Berkwits, M. (2006). The Merck manual of diagnosis and therapy.
798. 18<sup>TH</sup> ed. Whitehouse Station, N.J.: Merck Research Laboratories.</span></li>
799. <li style="text-align: justify;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Bogduk, N. (2009). On the definitions and physiology of back pain,
800. referred pain, and radicular pain. <i><span lang="EL">Pain</span></i><i><span lang="EN-US"> Journal,</span></i><i><span lang="EL"> </span></i><span lang="EL">2009<i> </i>Dec 15;147(1-3):17-9</span><span lang="EN-US">.</span></span></li>
801. <li style="text-align: justify;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Fairbank, JC. (2007). Sciatic<i>: </i>An archaic term.
802. <i><span style="background: white;">British Medical Journal,<span class="apple-converted-space"> </span></span></i><span style="background: white;">2007 Jul 21;335(7611):112.</span></span></li>
803. <li style="text-align: justify;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Helianthus
804. Holistic Health Clinic. (2017). Acupuncture Balance Method for treating lower
805. back pain and sciatica. Helianthus Holistic Health Clinic, IMAGE. Available at:
806. <span lang="EL"><span lang="EN-US">http://helianthusclinic.com/wp-content/uploads/2016/12/sciatica.png</span></span></span></li>
807. <li style="text-align: justify;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Koes, B. W., van Tulder, M. W., and  Peul, W. C. (2007). Diagnosis and treatment
808. of sciatic<i>a. British Medical Journal, </i>334<span lang="EL">(7607), 1313–1317.</span></span></li>
809. <li style="text-align: justify;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Matsumoto, Y., Matsunobu, T., Harimaya, K., Kawaguchi, K., Hayashida,
810. M., Okada, S., Doi, T. and Iwamoto, Y. (2016). Bone and soft tissue tumors
811. presenting as sciatic notch dumbbell masses: A critical differential diagnosis
812. of sciatica. <i><span lang="EL">World Journal of Clinical Oncology</span></i><span lang="EL">, 7(5), p.414.</span></span></li>
813. <li style="text-align: justify;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Valat, J.P., Genevay, S., Marty, M., Rozenberg,
814. S. and Koes, B. (2010). Sciatica. <i>Best
815. Practice & Research Clinical Rheumatology<b>, </b></i>Volume 24, Issue 2,
816. April 2010, Pages 241–252.</span></li>
817. </ul>
818. <br />
819. <div class="MsoNormal" style="text-align: center;">
820. </div>
821. &lt;!--[if !supportLists]--&gt;&lt;br /&gt;</description><link>http://chartclinic.blogspot.com/2017/11/ask-osteopath-sciatica.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmhyphenhyphenAaHfRVRJPgM0xfIKOuLlQxfoEAPJ5-GR5Mbb4YTkgIZx_J3YXA7WlguLYQv08bbK0UthM6na4qjhev2yH6fwUc12RXZ8xVDIb9YyRbfzjG1Z_H0xD6wYPi7k0JDxZJZym_xXS8xYxa/s72-c/sciatica.jpg" height="72" width="72"/><thr:total>0</thr:total><georss:featurename>Reigate, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-2296338132265970671</guid><pubDate>Tue, 07 Nov 2017 20:31:00 +0000</pubDate><atom:updated>2017-11-07T20:35:16.265+00:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">back pain</category><category domain="http://www.blogger.com/atom/ns#">osteopathy</category><title>Not just backs! - What is Osteopathy?</title><description>&lt;span style=&quot;font-family: &amp;quot;verdana&amp;quot; , sans-serif;&quot;&gt;Chart Clinic Osteopath, Francesca offers her insights on what Osteopathy is in her following introductory article.&lt;/span&gt;&lt;br /&gt;
822. <span style="font-family: "verdana" , sans-serif;"><br /></span>
823. <span style="font-family: "verdana" , sans-serif; text-align: justify;">Hello everyone!</span><br />
824. <span style="font-family: "verdana" , sans-serif; text-align: justify;">My name is Francesca,
825. I’m Italian. My first approach to
826. the osteopathic world started 5 years ago with the beginning of my studies.</span><br />
827. <div class="MsoNormal" style="line-height: 115%; margin-bottom: 6.0pt; text-align: justify;">
828. <span lang="IT"><span style="font-family: "verdana" , sans-serif;">Before that, I was
829. sceptical as most of the people in my country (well, now it’s hopefully getting
830. better!) It’s a common belief that the osteopath heals bones and, to be honest,
831. I thought that as well, at least once in my life!<o:p></o:p></span></span></div>
832. <div class="MsoNormal" style="line-height: 115%; margin-bottom: 6.0pt; text-align: justify;">
833. <span lang="IT"><span style="font-family: "verdana" , sans-serif;">Let us think about
834. the etimology of the word: -osteo, <span class="st1">from Greek <i>osteon</i> (that means "bone") and
835. -pathy, from Greek <i>patheia</i> (that
836. means “disease”).<o:p></o:p></span></span></span></div>
837. <div class="MsoNormal" style="line-height: 115%; margin-bottom: 6.0pt; text-align: justify;">
838. <span class="oneclick-link"><span lang="IT"><span style="font-family: "verdana" , sans-serif;">However,
839. in this case, the suffix –pathy derives from the english word “path” as to say
840. that the osteopath acts through the musculoskeletal system (-osteo) in order to
841. promote structural integrity and restore/preserve health.<o:p></o:p></span></span></span></div>
842. <div class="MsoNormal" style="line-height: 115%; margin-bottom: 6.0pt; text-align: justify;">
843. <span lang="IT"><span style="font-family: "verdana" , sans-serif;">In the UK the figure
844. of the osteopath is much more well received. However I feel the need to make
845. a step forward, dispelling a myth: osteopathy is not just about backs – it’s even
846. more than that!<o:p></o:p></span></span></div>
847. <div class="MsoNormal" style="line-height: 115%; margin-bottom: 6.0pt; text-align: justify;">
848. <span lang="IT"><span style="font-family: "verdana" , sans-serif;">Recent research has showed that osteopathic treatments are effective in treating low back pain,
849. whose life-time incidence has been estimated to be of 51% to 84%.<o:p></o:p></span></span></div>
850. <div class="MsoNormal" style="line-height: 115%; margin-bottom: 6.0pt; text-align: justify;">
851. <span style="font-family: "verdana" , sans-serif;">The
852. question we need to answer is: what is causing the symptomatology right there?
853. A type of pain so common, in fact, can mistakenly target toward hasty diagnosis
854. and it is interesting to note that two patients that have symptoms apparently
855. identical, have totally different etiology.<o:p></o:p></span></div>
856. <div class="MsoNormal" style="line-height: 115%; margin-bottom: 6.0pt; text-align: justify;">
857. <span style="font-family: "verdana" , sans-serif;">Apart
858. from strained ligaments, nerve root’s compression or inflamed facet joints etc.,
859. the low back pain could also be caused by altered function of the
860. gastrointestinal system: recent studies pointed out improvements in the quality
861. of life of patients affected by the irritable bowel syndrome, following
862. osteopathic treatments.<o:p></o:p></span></div>
863. <div class="MsoNormal" style="line-height: 115%; margin-bottom: 6.0pt; text-align: justify;">
864. <span style="font-family: "verdana" , sans-serif;">This
865. is just one of the several conditions that could be managed by the osteopath,
866. in association with a medical support where it is deemed necessary, thanks to a
867. functional rebalancement between the neurological and vascular support between
868. back and digestive organs. <o:p></o:p></span></div>
869. <span style="font-family: "verdana" , sans-serif; text-align: justify;">Every
870. body has its own innate capacity to heal itself: it could be impaired because
871. of trauma or functional overload and overuse – our role is to find out what is
872. causing the issue, and to activate that physiological healing flux once again.</span><br />
873. <div class="MsoNormal" style="line-height: 115%; margin-bottom: 6.0pt; text-align: justify;">
874. <span style="font-family: "verdana" , sans-serif;"><br /></span></div>
875. <div class="MsoNormal" style="line-height: 115%; margin-bottom: 6.0pt; text-align: justify;">
876. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtVLMBthnBQyiAkbaMMtKZyTpeZPk9MnGGGpbv9lB5vWUrNFAucOVhmqqPAO_4SfifBBh57ydj_A3eQnlL9nl0nCwmum5YPpgMTOpxV_moRIQqZm6NRyOTmNI3-eHLw_Doyqqhyphenhyphenh_9X04y/s1600/Francesca+Cavallaro.jpg" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><span style="font-family: "verdana" , sans-serif;"><img border="0" data-original-height="717" data-original-width="717" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtVLMBthnBQyiAkbaMMtKZyTpeZPk9MnGGGpbv9lB5vWUrNFAucOVhmqqPAO_4SfifBBh57ydj_A3eQnlL9nl0nCwmum5YPpgMTOpxV_moRIQqZm6NRyOTmNI3-eHLw_Doyqqhyphenhyphenh_9X04y/s320/Francesca+Cavallaro.jpg" width="320" /></span></a></div>
877. <div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
878. <b><span style="font-family: "verdana" , sans-serif;">FRANCESCA
879. CAVALLARO</span></b></div>
880. <div class="MsoNormal" style="text-align: justify;">
881. <span lang="EN-US" style="line-height: 107%;"><span style="font-family: "verdana" , sans-serif; font-size: x-small;">D.O. M.Ost. RQ (UK)</span></span></div>
882. <div class="MsoNormal" style="text-align: justify;">
883. <span style="font-family: "verdana" , sans-serif;"><br /></span></div>
884. <div class="MsoNormal" style="text-align: justify;">
885. </div>
886. <div class="MsoNormal" style="text-align: justify;">
887. <span style="font-family: "verdana" , sans-serif;">Francesca completed a 5-year course at
888. the International College of Osteopathic Medicine in Turin, Italy. </span></div>
889. <div class="MsoNormal" style="text-align: justify;">
890. <span style="font-family: "verdana" , sans-serif;"><br /></span></div>
891. <div class="MsoNormal" style="text-align: justify;">
892. <span style="font-family: "verdana" , sans-serif;">Her post-graduate experience includes studying at the Surrey Institute of
893. Osteopathic Medicine (NESCOT), where she achieved a Master’s Degree in Osteopathy,
894. internationally recognized as the highest academic achievement obtainable. </span></div>
895. <div class="MsoNormal" style="text-align: justify;">
896. <span style="font-family: "verdana" , sans-serif;"><br /></span></div>
897. <div class="MsoNormal" style="text-align: justify;">
898. <span style="font-family: "verdana" , sans-serif;"><br /></span></div>
899. <div class="MsoNormal" style="text-align: justify;">
900. <span style="font-family: "verdana" , sans-serif;"><b style="color: orange;"><span style="font-family: "verdana" , sans-serif;"><br /></span></b></span><span style="font-family: "verdana" , sans-serif;"><b style="color: orange;"><span style="font-family: "verdana" , sans-serif;">Francesca works in Reigate at our Osteopathic Clinic on Tuesday</span><span style="font-family: "verdana" , sans-serif;"> and Thursday.</span></b></span><br />
901. <div style="text-align: justify;">
902. <span style="color: orange;"><b><span style="color: orange; font-family: "verdana" , sans-serif;"><br /></span><span style="color: purple;"><span style="font-family: "verdana" , sans-serif;">Call 01737 248 023 or book an appointment online at our </span><a href="https://www.astutedatasystems.com/NewHome.aspx?id=417" style="font-family: Verdana, sans-serif;" target="_blank">website</a></span></b></span></div>
903. </div>
904. </description><link>http://chartclinic.blogspot.com/2017/11/not-just-backs-what-is-osteopathy.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtVLMBthnBQyiAkbaMMtKZyTpeZPk9MnGGGpbv9lB5vWUrNFAucOVhmqqPAO_4SfifBBh57ydj_A3eQnlL9nl0nCwmum5YPpgMTOpxV_moRIQqZm6NRyOTmNI3-eHLw_Doyqqhyphenhyphenh_9X04y/s72-c/Francesca+Cavallaro.jpg" height="72" width="72"/><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-4522900913257286541</guid><pubDate>Tue, 24 Jan 2017 13:07:00 +0000</pubDate><atom:updated>2017-01-24T13:07:35.626+00:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">Back Health</category><category domain="http://www.blogger.com/atom/ns#">back pain</category><category domain="http://www.blogger.com/atom/ns#">core</category><category domain="http://www.blogger.com/atom/ns#">exercise</category><title>3 Moves To Save Your Back</title><description>&lt;div style=&quot;text-align: justify;&quot;&gt;
905. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Exercises that specifically target the core muscular system can be a helpful addition to treatment for low back pain.</span></span></div>
906. <div style="text-align: justify;">
907. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span></div>
908. <div style="text-align: justify;">
909. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">As a preventative measure, they can help your posture and the supportive structures of your spine.</span></span></div>
910. <div style="text-align: justify;">
911. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span></div>
912. <div style="text-align: justify;">
913. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">At Chart Clinic we use the bespoke exercise prescription software <a href="https://www.rehabmypatient.com/" target="_blank">Rehab My Patient</a> to help or patients not only improve their symptoms but enhance their muscle and joint well being after the pain has gone.</span></span></div>
914. <div style="text-align: justify;">
915. <br /></div>
916. <div style="text-align: justify;">
917. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-E3u-fn4JnNQdbKHmtI05rJAi0dMck_pbPOWtJNRWsMZcTcY4T-IJxsNqfjDnh76N5AA-kl3uncfqKbJkB-rC4lwB724mJNZ0CDty3ILKUeMu6hCmIaPyLlXB1r3jTbAZYBBNsmvizqNU/s1600/plank.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-E3u-fn4JnNQdbKHmtI05rJAi0dMck_pbPOWtJNRWsMZcTcY4T-IJxsNqfjDnh76N5AA-kl3uncfqKbJkB-rC4lwB724mJNZ0CDty3ILKUeMu6hCmIaPyLlXB1r3jTbAZYBBNsmvizqNU/s200/plank.jpg" width="192" /></a><b> </b></span></span><b><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">1) Plank</span></span></b></div>
918. <div style="text-align: justify;">
919. <br /></div>
920. <div style="text-align: justify;">
921. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Rest on your forearms and your toes. Hold this position. Keep good straight posture, and do not let your back arch too much. This is a core strengthening exercise. </span></span></div>
922. <div style="text-align: justify;">
923. <br /></div>
924. <div style="text-align: justify;">
925. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Repetitions: 3 | Time: up-to 1 minute holds </span></span></div>
926. <div style="text-align: justify;">
927. <span style="color: blue;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Video: http://youtu.be/noeBz0JoW-4</span></span></span></div>
928. <div style="text-align: justify;">
929. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span></div>
930. <div style="text-align: justify;">
931. <b><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">2) Horse-stance horizontal</span></span></b></div>
932. <div style="text-align: justify;">
933. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7IhKXw0wSS8SPzVFQyyZdtUK4uea9_ka72v6MP2YH3cM_PVZ8rOdiYIqKzKnOoAGs20LVYEGhpqLvhusfH0C0c5hVJY_UQ09wiqUb9n7Wn5kBQuJ3w9KJnHeKcItR_Pj059cK1TAgjkbZ/s1600/L101P.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7IhKXw0wSS8SPzVFQyyZdtUK4uea9_ka72v6MP2YH3cM_PVZ8rOdiYIqKzKnOoAGs20LVYEGhpqLvhusfH0C0c5hVJY_UQ09wiqUb9n7Wn5kBQuJ3w9KJnHeKcItR_Pj059cK1TAgjkbZ/s200/L101P.jpg" width="200" /></a> </span></span></div>
934. <div style="text-align: justify;">
935. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Go on to all fours, and keep good posture. Draw your tummy inwards (towards the ceiling). Carefully straighten your arm in front of you, and your opposite leg behind you, moving in a slow and controlled manner. Repeat each side. This is a great core stability and core control exercise to work the deep abdominal muscles. The exercise will also strengthen the lumbar erector and gluteal muscles.</span></span></div>
936. <div style="text-align: justify;">
937. <br /></div>
938. <div style="text-align: justify;">
939. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Sets: 3 | Repetitions: 10-15<br /><span style="color: blue;">Video: http://youtu.be/BTaCXKy53wc</span></span></span></div>
940. <div style="text-align: justify;">
941. <br /></div>
942. <div style="text-align: justify;">
943. <span style="font-size: small;"> </span></div>
944. <div style="text-align: justify;">
945. </div>
946. <div style="text-align: justify;">
947. <b><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">3) Supine bridge basic</span></span></b></div>
948. <div style="text-align: justify;">
949. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9RYI4dj_wwQnZR2YuNwhVaw49dyK9U-aT6IZ7iC1j03fOzDTuXzWDslZgDCzhEdJhT-Ioj0MZ3UzRC6-IQjvf5rHgFSDWsX34PrEKh36mFPTh_6X8oLRopHJKMYr2hhyewADp0zRVTJ7s/s1600/bridge.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9RYI4dj_wwQnZR2YuNwhVaw49dyK9U-aT6IZ7iC1j03fOzDTuXzWDslZgDCzhEdJhT-Ioj0MZ3UzRC6-IQjvf5rHgFSDWsX34PrEKh36mFPTh_6X8oLRopHJKMYr2hhyewADp0zRVTJ7s/s200/bridge.jpg" width="200" /></a><br />Lie flat on your back, with your knees bent, squeeze your bottom muscles and slowly lift your body upwards. Keep your arms by your side and use them to help you balance. Make sure you maintain good posture (do not over-arch your lower back) and contract the deep abdominal muscles by squeezing your tummy towards your spine. This exercise helps to strengthen the abdominal, lower back, gluteal and hamstring muscles.</span></span></div>
950. <div style="text-align: justify;">
951. <br /></div>
952. <div style="text-align: justify;">
953. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Sets: 3 | Repetitions: 10-15<br /><span style="color: blue;">Video: http://youtu.be/fK_xUE3OKIE</span></span></span></div>
954. <div style="text-align: justify;">
955. <br /></div>
956. <div style="text-align: justify;">
957. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: blue;"></span></span></span></div>
958. <div style="text-align: justify;">
959. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: blue;"></span></span><span style="font-family: Arial,Helvetica,sans-serif;">To book a consultation, treatment or for a bespoke exercise programme call us on 01737 248 023 or email info@chartclinic.co.uk</span></span></div>
960. <div style="text-align: justify;">
961. <br /></div>
962. <h4>
963. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Book Online <a href="https://www.astutedatasystems.com/NewHome.aspx?id=417" target="_blank">Click Here</a></span></span></h4>
964. <div style="text-align: justify;">
965. <br /></div>
966. <div style="text-align: justify;">
967. <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span></div>
968. &lt;a name=&#39;more&#39;&gt;&lt;/a&gt;&lt;span style=&quot;font-size: small;&quot;&gt;&lt;a href=&quot;https://www.rehabmypatient.com/&quot; target=&quot;_blank&quot;&gt;Rehab My Patient&lt;/a&gt;&amp;nbsp; is an excellent piece of software, enabling us to email or print bespoke exercise plans for patients, which they can access online at any time. With easy to follow pictures, descriptions and videos, we find it a revelation in helping patients to maintain and improve their physical form away from the treatment room.&lt;/span&gt;</description><link>http://chartclinic.blogspot.com/2017/01/3-moves-to-save-your-back.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-E3u-fn4JnNQdbKHmtI05rJAi0dMck_pbPOWtJNRWsMZcTcY4T-IJxsNqfjDnh76N5AA-kl3uncfqKbJkB-rC4lwB724mJNZ0CDty3ILKUeMu6hCmIaPyLlXB1r3jTbAZYBBNsmvizqNU/s72-c/plank.jpg" height="72" width="72"/><thr:total>0</thr:total><georss:featurename>Reigate, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-4754573510410651229</guid><pubDate>Mon, 23 Jan 2017 12:18:00 +0000</pubDate><atom:updated>2017-01-23T12:18:38.103+00:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">bone health</category><category domain="http://www.blogger.com/atom/ns#">exercise</category><category domain="http://www.blogger.com/atom/ns#">osteoporosis</category><category domain="http://www.blogger.com/atom/ns#">women</category><title>Why women should do weights?</title><description>&lt;div style=&quot;text-align: left;&quot;&gt;
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1159.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1160.   Name="List Continue 5"/>
1161.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1162.   Name="Message Header"/>
1163.  <w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
1164.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1165.   Name="Salutation"/>
1166.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1167.   Name="Date"/>
1168.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1169.   Name="Body Text First Indent"/>
1170.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1171.   Name="Body Text First Indent 2"/>
1172.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1173.   Name="Note Heading"/>
1174.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1175.   Name="Body Text 2"/>
1176.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1177.   Name="Body Text 3"/>
1178.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1179.   Name="Body Text Indent 2"/>
1180.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1181.   Name="Body Text Indent 3"/>
1182.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1183.   Name="Block Text"/>
1184.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1185.   Name="Hyperlink"/>
1186.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1187.   Name="FollowedHyperlink"/>
1188.  <w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
1189.  <w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
1190.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1191.   Name="Document Map"/>
1192.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1193.   Name="Plain Text"/>
1194.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1195.   Name="E-mail Signature"/>
1196.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1197.   Name="HTML Top of Form"/>
1198.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1199.   Name="HTML Bottom of Form"/>
1200.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1201.   Name="Normal (Web)"/>
1202.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1203.   Name="HTML Acronym"/>
1204.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1205.   Name="HTML Address"/>
1206.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1207.   Name="HTML Cite"/>
1208.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1209.   Name="HTML Code"/>
1210.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1211.   Name="HTML Definition"/>
1212.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1213.   Name="HTML Keyboard"/>
1214.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1215.   Name="HTML Preformatted"/>
1216.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1217.   Name="HTML Sample"/>
1218.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1219.   Name="HTML Typewriter"/>
1220.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1221.   Name="HTML Variable"/>
1222.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1223.   Name="Normal Table"/>
1224.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1225.   Name="annotation subject"/>
1226.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1227.   Name="No List"/>
1228.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1229.   Name="Outline List 1"/>
1230.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1231.   Name="Outline List 2"/>
1232.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1233.   Name="Outline List 3"/>
1234.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1235.   Name="Table Simple 1"/>
1236.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1237.   Name="Table Simple 2"/>
1238.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1239.   Name="Table Simple 3"/>
1240.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1241.   Name="Table Classic 1"/>
1242.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1243.   Name="Table Classic 2"/>
1244.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1245.   Name="Table Classic 3"/>
1246.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1247.   Name="Table Classic 4"/>
1248.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1249.   Name="Table Colorful 1"/>
1250.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1251.   Name="Table Colorful 2"/>
1252.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1253.   Name="Table Colorful 3"/>
1254.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1255.   Name="Table Columns 1"/>
1256.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1257.   Name="Table Columns 2"/>
1258.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1259.   Name="Table Columns 3"/>
1260.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1261.   Name="Table Columns 4"/>
1262.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1263.   Name="Table Columns 5"/>
1264.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1265.   Name="Table Grid 1"/>
1266.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1267.   Name="Table Grid 2"/>
1268.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1269.   Name="Table Grid 3"/>
1270.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1271.   Name="Table Grid 4"/>
1272.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1273.   Name="Table Grid 5"/>
1274.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1275.   Name="Table Grid 6"/>
1276.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1277.   Name="Table Grid 7"/>
1278.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1279.   Name="Table Grid 8"/>
1280.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1281.   Name="Table List 1"/>
1282.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1283.   Name="Table List 2"/>
1284.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1285.   Name="Table List 3"/>
1286.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1287.   Name="Table List 4"/>
1288.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1289.   Name="Table List 5"/>
1290.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1291.   Name="Table List 6"/>
1292.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1293.   Name="Table List 7"/>
1294.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1295.   Name="Table List 8"/>
1296.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1297.   Name="Table 3D effects 1"/>
1298.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1299.   Name="Table 3D effects 2"/>
1300.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1301.   Name="Table 3D effects 3"/>
1302.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1303.   Name="Table Contemporary"/>
1304.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1305.   Name="Table Elegant"/>
1306.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1307.   Name="Table Professional"/>
1308.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1309.   Name="Table Subtle 1"/>
1310.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1311.   Name="Table Subtle 2"/>
1312.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1313.   Name="Table Web 1"/>
1314.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1315.   Name="Table Web 2"/>
1316.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1317.   Name="Table Web 3"/>
1318.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1319.   Name="Balloon Text"/>
1320.  <w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
1321.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
1322.   Name="Table Theme"/>
1323.  <w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
1324.  <w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
1325.  <w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
1326.  <w:LsdException Locked="false" Priority="61" Name="Light List"/>
1327.  <w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
1328.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
1329.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
1330.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
1331.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
1332.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
1333.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
1334.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
1335.  <w:LsdException Locked="false" Priority="70" Name="Dark List"/>
1336.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
1337.  <w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
1338.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
1339.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
1340.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
1341.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
1342.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
1343.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
1344.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
1345.  <w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
1346.  <w:LsdException Locked="false" Priority="34" QFormat="true"
1347.   Name="List Paragraph"/>
1348.  <w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
1349.  <w:LsdException Locked="false" Priority="30" QFormat="true"
1350.   Name="Intense Quote"/>
1351.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
1352.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
1353.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
1354.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
1355.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
1356.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
1357.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
1358.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
1359.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
1360.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
1361.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
1362.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
1363.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
1364.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
1365.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
1366.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
1367.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
1368.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
1369.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
1370.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
1371.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
1372.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
1373.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
1374.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
1375.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
1376.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
1377.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
1378.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
1379.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
1380.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
1381.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
1382.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
1383.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
1384.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
1385.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
1386.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
1387.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
1388.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
1389.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
1390.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
1391.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
1392.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
1393.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
1394.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
1395.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
1396.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
1397.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
1398.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
1399.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
1400.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
1401.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
1402.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
1403.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
1404.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
1405.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
1406.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
1407.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
1408.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
1409.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
1410.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
1411.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
1412.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
1413.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
1414.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
1415.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
1416.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
1417.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
1418.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
1419.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
1420.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
1421.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
1422.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
1423.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
1424.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
1425.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
1426.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
1427.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
1428.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
1429.  <w:LsdException Locked="false" Priority="19" QFormat="true"
1430.   Name="Subtle Emphasis"/>
1431.  <w:LsdException Locked="false" Priority="21" QFormat="true"
1432.   Name="Intense Emphasis"/>
1433.  <w:LsdException Locked="false" Priority="31" QFormat="true"
1434.   Name="Subtle Reference"/>
1435.  <w:LsdException Locked="false" Priority="32" QFormat="true"
1436.   Name="Intense Reference"/>
1437.  <w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
1438.  <w:LsdException Locked="false" Priority="37" SemiHidden="true"
1439.   UnhideWhenUsed="true" Name="Bibliography"/>
1440.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
1441.   UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
1442.  <w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
1443.  <w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
1444.  <w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
1445.  <w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
1446.  <w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
1447.  <w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
1448.  <w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
1449.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
1450.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
1451.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
1452.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
1453.  <w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
1454.  <w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
1455.  <w:LsdException Locked="false" Priority="46"
1456.   Name="Grid Table 1 Light Accent 1"/>
1457.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
1458.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
1459.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
1460.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
1461.  <w:LsdException Locked="false" Priority="51"
1462.   Name="Grid Table 6 Colorful Accent 1"/>
1463.  <w:LsdException Locked="false" Priority="52"
1464.   Name="Grid Table 7 Colorful Accent 1"/>
1465.  <w:LsdException Locked="false" Priority="46"
1466.   Name="Grid Table 1 Light Accent 2"/>
1467.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
1468.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
1469.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
1470.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
1471.  <w:LsdException Locked="false" Priority="51"
1472.   Name="Grid Table 6 Colorful Accent 2"/>
1473.  <w:LsdException Locked="false" Priority="52"
1474.   Name="Grid Table 7 Colorful Accent 2"/>
1475.  <w:LsdException Locked="false" Priority="46"
1476.   Name="Grid Table 1 Light Accent 3"/>
1477.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
1478.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
1479.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
1480.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
1481.  <w:LsdException Locked="false" Priority="51"
1482.   Name="Grid Table 6 Colorful Accent 3"/>
1483.  <w:LsdException Locked="false" Priority="52"
1484.   Name="Grid Table 7 Colorful Accent 3"/>
1485.  <w:LsdException Locked="false" Priority="46"
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1617. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 7.5pt; text-align: left;">
1618. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">Can lifting weight benefit the women's bone health? Reigate Osteopath and Chart Clinic Director James Clapham shares his knowledge on the area of female bone health and Osteoporosis. </span></span></div>
1619. <div class="separator" style="clear: both; text-align: center;">
1620. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhslWnF41hyphenhyphenKaH8s01Sfg5Swcdw-Adw0QTITtS0J2YjKSFm3OUzQN8epthKRUZ3hCS3FXa5KrjzPvY8MY153Zb1JZnnX3QdNA7fAY7JxIffF72wb3WJbIV9BEAuiGYOLq_lR_fsavKdKMsm/s1600/woman_and_girl_exercising.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhslWnF41hyphenhyphenKaH8s01Sfg5Swcdw-Adw0QTITtS0J2YjKSFm3OUzQN8epthKRUZ3hCS3FXa5KrjzPvY8MY153Zb1JZnnX3QdNA7fAY7JxIffF72wb3WJbIV9BEAuiGYOLq_lR_fsavKdKMsm/s320/woman_and_girl_exercising.jpg" width="320" /></a></div>
1621. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 7.5pt; text-align: left;">
1622. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">Osteoporosis is a condition that
1623. makes bones more brittle and prone to fracture. Although osteoporosis can
1624. effect men and younger people, post-menopausal women are most at risk. One of
1625. the best ways to help maintain healthy bones is to exercise regularly – which
1626. encourages the bones to absorb calcium and other mineral salts that keep bones
1627. strong.</span></span></div>
1628. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 7.5pt; text-align: left;">
1629. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">Weight bearing exercises and weight
1630. resisted exercises are best for strengthening bones and muscles and as well as
1631. helping to keep bones in good health may also reduce the likelihood of falls as
1632. you age. Weight bearing exercises are those where your body is supporting its
1633. own weight, such as walking or housework or carrying groceries. Weight resisted
1634. exercise involves pushing or pulling against an additional weight, like a
1635. dumbbell or barbell or resistance equipment in a gym.</span></span></div>
1636. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 0.0001pt; text-align: left;">
1637. <span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: #414040; font-size: 10.5pt;">The younger you
1638. start, the better</span></b><span style="color: #414040; font-size: 10.5pt;"></span></span></div>
1639. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 7.5pt; text-align: left;">
1640. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">Anyone can benefit from weight
1641. training but it has been demonstrated that younger women who trained using
1642. weights have stronger bones later in life, this essentially means that you can
1643. bank bone when you’re younger to help prevent fractures later in life – a kind
1644. of insurance scheme for your body. A life time of active living not only
1645. protects your bones but also keeps your heart healthy and may protect you from
1646. other diseases such as cancer and type two diabetes.</span></span></div>
1647. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 0.0001pt; text-align: left;">
1648. <span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: #414040; font-size: 10.5pt;">But starting at any
1649. age will help</span></b><span style="color: #414040; font-size: 10.5pt;"></span></span></div>
1650. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 7.5pt; text-align: left;">
1651. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">Everyone can benefit from increasing
1652. their activity levels. Studies have shown that people who have already been
1653. diagnosed with osteoporosis can improve their bone health significantly through
1654. weight bearing exercising, the key is getting good advice on how to move well
1655. and how to self-manage.</span></span></div>
1656. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 0.0001pt; text-align: left;">
1657. <span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: #414040; font-size: 10.5pt;">Some more benefits</span></b><span style="color: #414040; font-size: 10.5pt;"></span></span></div>
1658. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 7.5pt; text-align: left;">
1659. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">Strong muscles burn more calories, so
1660. if you need to control your bodyweight, lifting weights can help. It also helps
1661. with balance and can help you to regulate your sleep patterns.</span></span></div>
1662. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 0.0001pt; text-align: left;">
1663. <span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: #414040; font-size: 10.5pt;">‘I don’t want to
1664. look muscled’</span></b><span style="color: #414040; font-size: 10.5pt;"></span></span></div>
1665. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 7.5pt; text-align: left;">
1666. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">It takes women a lot of heavy weight
1667. lifting, and sometimes the use of controlled substances like steroids and
1668. hormones, to achieve the physique of the heavily muscled power lifter. Women
1669. don’t normally have enough testosterone in their bodies to develop bulging
1670. muscles, but can, with regular, moderate training achieve lean, toned and
1671. strong muscles.</span></span></div>
1672. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 0.0001pt; text-align: left;">
1673. <span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: #414040; font-size: 10.5pt;">‘I hate gyms’</span></b><span style="color: #414040; font-size: 10.5pt;"></span></span></div>
1674. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 7.5pt; text-align: left;">
1675. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">No problem. There are plenty of other
1676. exercises you can do that don’t involve a visit to the gym. Dancing, yoga,
1677. tennis, Pilates, walking, running, gardening and even housework count – all you
1678. are aiming to do is increase your heart rate and make yourself feel a little
1679. warmer. You can do it in several short blocks of 15 minute or more but aim for
1680. at least a total of 150 minutes per week over at least 5 days per week for the
1681. best results. If you’re unused to exercise, start slowly and build up to this
1682. target.</span></span></div>
1683. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 0.0001pt; text-align: left;">
1684. <span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: #414040; font-size: 10.5pt;">I don’t know where
1685. to start</span></b><span style="color: #414040; font-size: 10.5pt;"></span></span></div>
1686. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 7.5pt; text-align: left;">
1687. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">This is where your friendly local
1688. osteopath can help. They can screen you for any health concerns that might
1689. affect your ability to exercise, help to resolve any injuries or pain that
1690. might be holding you back and advise you on what exercises might suit your
1691. goals best. Many can teach you how to exercise correctly, avoiding injuries and
1692. how to gradually build up as your ability and fitness levels improve.</span></span></div>
1693. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; line-height: 15pt; margin-bottom: 7.5pt; text-align: left;">
1694. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">To find out more, get in touch with the team at Chart Clinic, where one of our Osteopaths will be more than happy to help you. </span></span></div>
1695. <div class="MsoNormal" style="background: white none repeat scroll 0% 0%; text-align: left;">
1696. <br /></div>
1697. <div style="text-align: left;">
1698. </div>
1699. </description><link>http://chartclinic.blogspot.com/2017/01/why-women-should-do-weights.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhslWnF41hyphenhyphenKaH8s01Sfg5Swcdw-Adw0QTITtS0J2YjKSFm3OUzQN8epthKRUZ3hCS3FXa5KrjzPvY8MY153Zb1JZnnX3QdNA7fAY7JxIffF72wb3WJbIV9BEAuiGYOLq_lR_fsavKdKMsm/s72-c/woman_and_girl_exercising.jpg" height="72" width="72"/><thr:total>0</thr:total><georss:featurename>Reigate, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-7835029326931522159</guid><pubDate>Mon, 23 Jan 2017 12:01:00 +0000</pubDate><atom:updated>2017-01-23T12:01:35.264+00:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">Chart Clinic</category><category domain="http://www.blogger.com/atom/ns#">exercise</category><category domain="http://www.blogger.com/atom/ns#">new year exercise</category><category domain="http://www.blogger.com/atom/ns#">New Year&#39;s fitness regime</category><category domain="http://www.blogger.com/atom/ns#">New Year&#39;s fitness tips</category><category domain="http://www.blogger.com/atom/ns#">New Year&#39;s resolutions</category><title>How to get the most out of your New Year’s resolutions</title><description>&lt;!--[if gte mso 9]&gt;&lt;xml&gt;
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1704. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">We all tend to over
1705. indulge a little at Christmas and doing a little more exercise is a common New Year’s
1706. resolution. But how do you get the most out of your gym routine and how
1707. much exercise should you do to stay healthy? Chart Clinic Osteopath & Clinic Director, James Clapham tells us more.</span></span>
1708.  
1709. <br />
1710. <div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: .0001pt; margin-bottom: 0cm; mso-background-themecolor: background1;">
1711. <br /></div>
1712. <div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt; mso-background-themecolor: background1;">
1713. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">There is no denying that exercise is
1714. good for you. We know that those who perform a moderate amount of exercise on a
1715. regular basis are considerably less likely to suffer from diseases such as
1716. diabetes, stroke and heart attack or experience insomnia. </span></span></div>
1717. <div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt; mso-background-themecolor: background1;">
1718. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">Exercise helps older people maintain
1719. their independence and is one of the most effective methods of weight
1720. management, a growing problem in western societies. It is also very important
1721. for our psychological health, as it stimulates the release of endorphins,
1722. natural pain killing chemicals that can also improve our mood.</span></span></div>
1723. <div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt; mso-background-themecolor: background1;">
1724. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4gjn3QY7avXGZZBb9xY8qSwNYFZkRb-o5bkpiVRGHgvIVAN0tvqaWxxr8rrlpKNBNtv-3cQpzvcqRhjQPqlM7BBsD2abxxDu8Jg0-j8YcljHlS9z6UFp-a-T3whTZ36qMh9dPe9vjhLr8/s1600/pain_injury_osteopath_physio_reigate_chart_clinic_rh2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4gjn3QY7avXGZZBb9xY8qSwNYFZkRb-o5bkpiVRGHgvIVAN0tvqaWxxr8rrlpKNBNtv-3cQpzvcqRhjQPqlM7BBsD2abxxDu8Jg0-j8YcljHlS9z6UFp-a-T3whTZ36qMh9dPe9vjhLr8/s640/pain_injury_osteopath_physio_reigate_chart_clinic_rh2.jpg" width="452" /></a><span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">However, some people become a little
1725. disenchanted when the exercise they do doesn’t have the desired effect.</span></span></div>
1726. <div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt; mso-background-themecolor: background1;">
1727. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">“Most of the time, it’s because
1728. people are not clear on the type of exercises that are most likely to achieve
1729. their goals” says, James Clapham. “Different types of exercise will be more
1730. appropriate, depending on what you’re hoping to accomplish.”</span></span></div>
1731. <div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt; mso-background-themecolor: background1;">
1732. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">“As a general rule”, he continues
1733. “if you are trying to build larger muscles, the most effective method is to use
1734. a weight which you can manage to lift 8-10 times before the muscles fatigue, in
1735. order to get the desired effect. If you are looking for stronger, leaner
1736. muscles, a weight programme based upon 20 repetitions would be more
1737. appropriate.</span></span><span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;"> </span></span></div>
1738. <div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt; mso-background-themecolor: background1;">
1739. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">If you are trying to lose weight,
1740. cardiovascular exercise (anything that gets your heart rate up such as running,
1741. swimming, dancing or football) is the way to go. In order to be most effective,
1742. this should be performed at 60 – 80% of your maximum heart rate, which is a lot
1743. less strenuous than you might think (Subtracting your age from 220 will give
1744. you your advised maximum heart rate. You can buy a heart rate monitors from
1745. most good sports shops or online to monitor this).</span></span>
1746.  
1747. </div>
1748. <div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt; mso-background-themecolor: background1;">
1749. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">It’s also important not to train
1750. every day. The body needs time to respond to the strain of the training, and
1751. it’s during the recovery period that the gain takes place.”</span></span></div>
1752. <div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt; mso-background-themecolor: background1;">
1753. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">But going to the gym for two weeks
1754. before you go on your summer holidays to shed a few pounds is likely to end in
1755. frustration. “It takes 4-6 weeks to start noticing the health benefits of exercise,” James advises. “Doing something you enjoy makes it more
1756. likely that you will persist, which is important if you don’t want all that
1757. hard work to go to waste.”</span></span></div>
1758. <div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt; mso-background-themecolor: background1;">
1759. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">But how much exercise do you need to
1760. do to be healthy? If you are aged between 19 and 64, research suggests that you
1761. perform at least 150 minutes of moderate-intensity, or 75 minutes of
1762. vigorous-intensity cardiovascular exercise that is at least 30 minutes of moderate exercise, 5 days each week plus muscle strengthening
1763. exercises on at least two separate days of that week. The good news is that
1764. this exercises does not need to be all in one go, and activities such as
1765. walking briskly to work (if your journey is more than 10 minutes) counts as
1766. part of the total.</span></span></div>
1767. <div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: .0001pt; margin-bottom: 0cm; mso-background-themecolor: background1;">
1768. <span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #414040; font-size: 10.5pt;">If you want to know
1769. more about what would class as moderate or vigorous exercises, or if you are
1770. outside of this age group, visit the NHS choices website at:</span><a href="http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx"><span style="color: #00457b; font-size: 10.5pt;">http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx</span></a><span style="color: #414040; font-size: 10.5pt;"></span></span></div>
1771. <div class="MsoNormal" style="background: white; mso-background-themecolor: background1;">
1772. <br /></div>
1773. </description><link>http://chartclinic.blogspot.com/2017/01/how-to-get-most-out-of-your-new-years.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4gjn3QY7avXGZZBb9xY8qSwNYFZkRb-o5bkpiVRGHgvIVAN0tvqaWxxr8rrlpKNBNtv-3cQpzvcqRhjQPqlM7BBsD2abxxDu8Jg0-j8YcljHlS9z6UFp-a-T3whTZ36qMh9dPe9vjhLr8/s72-c/pain_injury_osteopath_physio_reigate_chart_clinic_rh2.jpg" height="72" width="72"/><thr:total>0</thr:total><georss:featurename>Reigate, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-2262929352769053636</guid><pubDate>Wed, 04 Jan 2017 11:00:00 +0000</pubDate><atom:updated>2017-01-04T11:04:43.180+00:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">new year exercise</category><category domain="http://www.blogger.com/atom/ns#">New Year&#39;s fitness regime</category><category domain="http://www.blogger.com/atom/ns#">New Year&#39;s fitness tips</category><category domain="http://www.blogger.com/atom/ns#">New Year&#39;s resolutions</category><title>Getting fit for 2017? Kick start your new year with our tips for starting exercise</title><description>&lt;div style=&quot;text-align: justify;&quot;&gt;
1774. <div class="separator" style="clear: both; text-align: center;">
1775. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCN7EUYl4kp1wevQ3IIAJTpmwMWsRuZESfSpOPmVH4xUdzS74ATTT1Q_h1t0oj8fXNqNz6dOXb5BdiTWILcuUX6NEUcAW1CLRG7Uoa7Ny6z_VrVYM7ux97y14T4WDgdRcYwR3bmOo2hFtH/s1600/pain_injury_osteopath_physio_reigate_chart_clinic_rh2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCN7EUYl4kp1wevQ3IIAJTpmwMWsRuZESfSpOPmVH4xUdzS74ATTT1Q_h1t0oj8fXNqNz6dOXb5BdiTWILcuUX6NEUcAW1CLRG7Uoa7Ny6z_VrVYM7ux97y14T4WDgdRcYwR3bmOo2hFtH/s640/pain_injury_osteopath_physio_reigate_chart_clinic_rh2.jpg" width="454" /></a></span></span></span></span></div>
1776. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><br /></span></span></span></span>
1777. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><br /></span></span></span></span>
1778. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">The end of the festive season sees around 34 million Brit’s pledge to make a New Year’s resolution; did yours make the top ten? Unfortunately about 40% of these good intentions will be abandoned by the end of January. </span></span></span></span><br />
1779. </div>
1780. <div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
1781. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">TOP 10 NEW YEAR’S RESOLUTIONS FOR 201<span style="font-family: "arial" , "sans-serif";">7</span></span></b></span></span></span></span></div>
1782. <div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
1783. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><br /></span></span></span></span></div>
1784. <div class="MsoListParagraph" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
1785. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;"><span style="mso-list: Ignore;">1.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">     </span></span></span><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Become more physically fit<o:p></o:p></span></span></span></span></div>
1786. <div class="MsoListParagraph" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
1787. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;"><span style="mso-list: Ignore;">2.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">     </span></span></span><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Improve financial condition<o:p></o:p></span></span></span></span></div>
1788. <div class="MsoListParagraph" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
1789. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;"><span style="mso-list: Ignore;">3.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">     </span></span></span><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Improve health<o:p></o:p></span></span></span></span></div>
1790. <div class="MsoListParagraph" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
1791. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;"><span style="mso-list: Ignore;">4.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">     </span></span></span><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Lose weight<o:p></o:p></span></span></span></span></div>
1792. <div class="MsoListParagraph" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
1793. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;"><span style="mso-list: Ignore;">5.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">     </span></span></span><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Read more<o:p></o:p></span></span></span></span></div>
1794. <div class="MsoListParagraph" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
1795. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;"><span style="mso-list: Ignore;">6.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">     </span></span></span><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Change overall attitude: be more positive<o:p></o:p></span></span></span></span></div>
1796. <div class="MsoListParagraph" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
1797. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;"><span style="mso-list: Ignore;">7.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">     </span></span></span><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Improve family relationships<o:p></o:p></span></span></span></span></div>
1798. <div class="MsoListParagraph" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
1799. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;"><span style="mso-list: Ignore;">8.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">     </span></span></span><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Travel more<o:p></o:p></span></span></span></span></div>
1800. <div class="MsoListParagraph" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
1801. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;"><span style="mso-list: Ignore;">9.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">     </span></span></span><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Do more volunteer work<o:p></o:p></span></span></span></span></div>
1802. <div class="MsoListParagraph" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
1803. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;"><span style="mso-list: Ignore;">10.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">  </span></span></span><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Improve other relationships (friends, co-workers, neighbours)<o:p></o:p></span></span></span></span></div>
1804. <div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
1805. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><br /></span></span></span></span>
1806. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">A December of office parties, entertaining and overindulging through the Christmas holiday are a great reason to make us want to kick-start 201<span style="font-family: "arial" , "sans-serif";">7</span> with a healthy diet and some exercise.<o:p></o:p></span></span></span></span></div>
1807. <div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
1808. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><br /></span></span></span></span>
1809. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Exercise related injuries are a regular occurrence in the New Year, something that we see all too frequently at our Reigate clinic. <o:p></o:p></span></span></span></span></div>
1810. <div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
1811. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><br /></span></span></span></span></div>
1812. <div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
1813. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">If getting fit is on the top of your list, here are a few tips to keep you motivated and avoid injury - the two leading causes of quitting an exercise program.<o:p></o:p></span></span></span></span></div>
1814. <div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
1815. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><br /></span></span></span></span></div>
1816. <ul style="margin-top: 0cm;" type="disc">
1817. <li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1;"><div style="text-align: justify;">
1818. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Pick a type of exercise you will      enjoy– you are more likely to keep at it. </span></span></span></span></div>
1819. </li>
1820. </ul>
1821. <ul style="margin-top: 0cm;" type="disc">
1822. <li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1;"><div style="text-align: justify;">
1823. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Perform a warm up routine and      stretch before and after you exercise, also do a warm down afterwards. Doing      this before and after exercise decreases the chance of hurting yourself,      as muscles are less likely to get injured if they are warm and relaxed.</span></span></span></span></div>
1824. </li>
1825. </ul>
1826. <ul style="margin-top: 0cm;" type="disc">
1827. <li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1;"><div style="text-align: justify;">
1828. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Build up slowly, if you haven’t exercised      in a while ease yourself back in gently, a beginner to running won’t be      able to run a marathon right away, mix brisk walking with some light jogging      and increase distances gradually.</span></span></span></span></div>
1829. </li>
1830. </ul>
1831. <ul style="margin-top: 0cm;" type="disc">
1832. <li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1;"><div style="text-align: justify;">
1833. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Even if you are not a beginner to      a sport, think about taking some coaching or a lesson. Improving your      technique will decrease your chances of picking up an injury.</span></span></span></span></div>
1834. </li>
1835. </ul>
1836. <ul style="margin-top: 0cm;" type="disc">
1837. <li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1;"><div style="text-align: justify;">
1838. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Avoid being a ‘weekend warrior’      by spreading exercise throughout the week. Overdoing it at the weekend      will put you more at risk of injury.</span></span></span></span></div>
1839. </li>
1840. </ul>
1841. <ul style="margin-top: 0cm;" type="disc">
1842. <li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1;"><div style="text-align: justify;">
1843. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Listen to your body. Pain,      swelling and stiffness are your body’s way of telling you to ease back on      an exercise routine. If you find that these symptoms do not resolve      themselves, or are beyond what you consider normal, it may be time to seek      medical attention.</span></span></span></span></div>
1844. </li>
1845. </ul>
1846. <ul style="margin-top: 0cm;" type="disc">
1847. <li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1;"><div style="text-align: justify;">
1848. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">Prevent injury, and boredom, by      balancing cardiovascular exercise, weight training and stretching in your      exercise routine.</span></span></span></span></div>
1849. </li>
1850. </ul>
1851. <ul style="margin-top: 0cm;" type="disc">
1852. <li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1;"><div style="text-align: justify;">
1853. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">If in doubt ask, seek advice from      a professional, sports injury specialists can offer advice on taking up an      exercise regime and injury care.</span></span></span></span></div>
1854. </li>
1855. </ul>
1856. <div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;">
1857. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"> Wishing you a Happy New Year and a New You, Good luck!</span></b></span></span></span></span></div>
1858. <div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
1859. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><br /></span></span></span></span>
1860. <br />
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1862. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw22Je3R-EtHEzysyQ9x4HmOhdXAcC753BrbVD9l8EP5vmtbmrjW27jNnfm-NCES98lLSBGL-jQxArmAzlExkWBTunOdFlXbm_nlN2ZFG2vRh48Qfgc-F_O3vuk2BrClwAUlUytMzOmSjE/s1600/injury_up_and_running_sports_massage_reigate_osteopath.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw22Je3R-EtHEzysyQ9x4HmOhdXAcC753BrbVD9l8EP5vmtbmrjW27jNnfm-NCES98lLSBGL-jQxArmAzlExkWBTunOdFlXbm_nlN2ZFG2vRh48Qfgc-F_O3vuk2BrClwAUlUytMzOmSjE/s320/injury_up_and_running_sports_massage_reigate_osteopath.jpg" width="225" /></a></span></span></span></span></div>
1863. <div style="text-align: center;">
1864. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;">To find out more how an Osteopath or Sports Massage can help you, or for more information visit our website www.chartclinic.co.uk<o:p> </o:p></span></span></span></span><br />
1865. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: xx-small;"><o:p>Call 01737 248 023 or <a href="https://www.astutedatasystems.com/NewHome.aspx?id=417">Book Online</a></o:p></span></span></span></span></div>
1866. </div>
1867. </description><link>http://chartclinic.blogspot.com/2013/12/getting-fit-for-2014-kick-start-your.html</link><author>noreply@blogger.com (James Clapham, Chart Clinic)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCN7EUYl4kp1wevQ3IIAJTpmwMWsRuZESfSpOPmVH4xUdzS74ATTT1Q_h1t0oj8fXNqNz6dOXb5BdiTWILcuUX6NEUcAW1CLRG7Uoa7Ny6z_VrVYM7ux97y14T4WDgdRcYwR3bmOo2hFtH/s72-c/pain_injury_osteopath_physio_reigate_chart_clinic_rh2.jpg" height="72" width="72"/><thr:total>0</thr:total><georss:featurename>Reigate, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-4955318000870002716</guid><pubDate>Fri, 22 Jul 2016 18:02:00 +0000</pubDate><atom:updated>2016-07-23T05:59:48.236+01:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">back pain</category><category domain="http://www.blogger.com/atom/ns#">lower back</category><category domain="http://www.blogger.com/atom/ns#">lower back pain</category><category domain="http://www.blogger.com/atom/ns#">osteopath</category><category domain="http://www.blogger.com/atom/ns#">reigate</category><category domain="http://www.blogger.com/atom/ns#">spine</category><category domain="http://www.blogger.com/atom/ns#">tips</category><title>   Spinal Health – The 5 pillars of a happy, healthy back</title><description>&lt;div class=&quot;separator&quot; style=&quot;clear: both; text-align: center;&quot;&gt;
1868. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"></span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8qbYKdtZmXJWnehEWyyE0Z5ZMDLvuYfEgmVquVTpiBQAibrmjUHnS4iq1FBZ7AkgVusfGm-Jf87Un-UCow4myPvqTIdELMNRUo8B0_kDMPVs5iPmv1r87sL4QwiPLoaFkMFtiP1jHkt7k/s1600/stretches_for_lower_back_osteopath_reigate_Chart_clinic_surrey.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8qbYKdtZmXJWnehEWyyE0Z5ZMDLvuYfEgmVquVTpiBQAibrmjUHnS4iq1FBZ7AkgVusfGm-Jf87Un-UCow4myPvqTIdELMNRUo8B0_kDMPVs5iPmv1r87sL4QwiPLoaFkMFtiP1jHkt7k/s400/stretches_for_lower_back_osteopath_reigate_Chart_clinic_surrey.jpg" width="400" /></a></div>
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2173.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2174.   Name="Table Grid 7"/>
2175.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2176.   Name="Table Grid 8"/>
2177.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2178.   Name="Table List 1"/>
2179.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2180.   Name="Table List 2"/>
2181.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2182.   Name="Table List 3"/>
2183.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2184.   Name="Table List 4"/>
2185.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2186.   Name="Table List 5"/>
2187.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2188.   Name="Table List 6"/>
2189.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2190.   Name="Table List 7"/>
2191.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2192.   Name="Table List 8"/>
2193.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2194.   Name="Table 3D effects 1"/>
2195.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2196.   Name="Table 3D effects 2"/>
2197.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2198.   Name="Table 3D effects 3"/>
2199.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2200.   Name="Table Contemporary"/>
2201.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2202.   Name="Table Elegant"/>
2203.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2204.   Name="Table Professional"/>
2205.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2206.   Name="Table Subtle 1"/>
2207.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2208.   Name="Table Subtle 2"/>
2209.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2210.   Name="Table Web 1"/>
2211.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2212.   Name="Table Web 2"/>
2213.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2214.   Name="Table Web 3"/>
2215.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2216.   Name="Balloon Text"/>
2217.  <w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
2218.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2219.   Name="Table Theme"/>
2220.  <w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
2221.  <w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
2222.  <w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
2223.  <w:LsdException Locked="false" Priority="61" Name="Light List"/>
2224.  <w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
2225.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
2226.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
2227.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
2228.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
2229.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
2230.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
2231.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
2232.  <w:LsdException Locked="false" Priority="70" Name="Dark List"/>
2233.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
2234.  <w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
2235.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
2236.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
2237.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
2238.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
2239.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
2240.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
2241.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
2242.  <w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
2243.  <w:LsdException Locked="false" Priority="34" QFormat="true"
2244.   Name="List Paragraph"/>
2245.  <w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
2246.  <w:LsdException Locked="false" Priority="30" QFormat="true"
2247.   Name="Intense Quote"/>
2248.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
2249.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
2250.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
2251.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
2252.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
2253.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
2254.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
2255.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
2256.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
2257.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
2258.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
2259.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
2260.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
2261.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
2262.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
2263.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
2264.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
2265.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
2266.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
2267.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
2268.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
2269.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
2270.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
2271.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
2272.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
2273.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
2274.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
2275.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
2276.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
2277.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
2278.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
2279.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
2280.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
2281.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
2282.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
2283.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
2284.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
2285.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
2286.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
2287.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
2288.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
2289.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
2290.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
2291.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
2292.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
2293.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
2294.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
2295.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
2296.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
2297.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
2298.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
2299.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
2300.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
2301.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
2302.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
2303.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
2304.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
2305.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
2306.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
2307.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
2308.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
2309.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
2310.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
2311.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
2312.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
2313.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
2314.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
2315.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
2316.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
2317.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
2318.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
2319.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
2320.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
2321.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
2322.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
2323.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
2324.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
2325.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
2326.  <w:LsdException Locked="false" Priority="19" QFormat="true"
2327.   Name="Subtle Emphasis"/>
2328.  <w:LsdException Locked="false" Priority="21" QFormat="true"
2329.   Name="Intense Emphasis"/>
2330.  <w:LsdException Locked="false" Priority="31" QFormat="true"
2331.   Name="Subtle Reference"/>
2332.  <w:LsdException Locked="false" Priority="32" QFormat="true"
2333.   Name="Intense Reference"/>
2334.  <w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
2335.  <w:LsdException Locked="false" Priority="37" SemiHidden="true"
2336.   UnhideWhenUsed="true" Name="Bibliography"/>
2337.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
2338.   UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
2339.  <w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
2340.  <w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
2341.  <w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
2342.  <w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
2343.  <w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
2344.  <w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
2345.  <w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
2346.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
2347.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
2348.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
2349.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
2350.  <w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
2351.  <w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
2352.  <w:LsdException Locked="false" Priority="46"
2353.   Name="Grid Table 1 Light Accent 1"/>
2354.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
2355.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
2356.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
2357.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
2358.  <w:LsdException Locked="false" Priority="51"
2359.   Name="Grid Table 6 Colorful Accent 1"/>
2360.  <w:LsdException Locked="false" Priority="52"
2361.   Name="Grid Table 7 Colorful Accent 1"/>
2362.  <w:LsdException Locked="false" Priority="46"
2363.   Name="Grid Table 1 Light Accent 2"/>
2364.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
2365.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
2366.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
2367.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
2368.  <w:LsdException Locked="false" Priority="51"
2369.   Name="Grid Table 6 Colorful Accent 2"/>
2370.  <w:LsdException Locked="false" Priority="52"
2371.   Name="Grid Table 7 Colorful Accent 2"/>
2372.  <w:LsdException Locked="false" Priority="46"
2373.   Name="Grid Table 1 Light Accent 3"/>
2374.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
2375.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
2376.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
2377.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
2378.  <w:LsdException Locked="false" Priority="51"
2379.   Name="Grid Table 6 Colorful Accent 3"/>
2380.  <w:LsdException Locked="false" Priority="52"
2381.   Name="Grid Table 7 Colorful Accent 3"/>
2382.  <w:LsdException Locked="false" Priority="46"
2383.   Name="Grid Table 1 Light Accent 4"/>
2384.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
2385.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
2386.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
2387.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
2388.  <w:LsdException Locked="false" Priority="51"
2389.   Name="Grid Table 6 Colorful Accent 4"/>
2390.  <w:LsdException Locked="false" Priority="52"
2391.   Name="Grid Table 7 Colorful Accent 4"/>
2392.  <w:LsdException Locked="false" Priority="46"
2393.   Name="Grid Table 1 Light Accent 5"/>
2394.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
2395.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
2396.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
2397.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
2398.  <w:LsdException Locked="false" Priority="51"
2399.   Name="Grid Table 6 Colorful Accent 5"/>
2400.  <w:LsdException Locked="false" Priority="52"
2401.   Name="Grid Table 7 Colorful Accent 5"/>
2402.  <w:LsdException Locked="false" Priority="46"
2403.   Name="Grid Table 1 Light Accent 6"/>
2404.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
2405.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
2406.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
2407.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
2408.  <w:LsdException Locked="false" Priority="51"
2409.   Name="Grid Table 6 Colorful Accent 6"/>
2410.  <w:LsdException Locked="false" Priority="52"
2411.   Name="Grid Table 7 Colorful Accent 6"/>
2412.  <w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
2413.  <w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
2414.  <w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
2415.  <w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
2416.  <w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
2417.  <w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
2418.  <w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
2419.  <w:LsdException Locked="false" Priority="46"
2420.   Name="List Table 1 Light Accent 1"/>
2421.  <w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
2422.  <w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
2423.  <w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
2424.  <w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
2425.  <w:LsdException Locked="false" Priority="51"
2426.   Name="List Table 6 Colorful Accent 1"/>
2427.  <w:LsdException Locked="false" Priority="52"
2428.   Name="List Table 7 Colorful Accent 1"/>
2429.  <w:LsdException Locked="false" Priority="46"
2430.   Name="List Table 1 Light Accent 2"/>
2431.  <w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
2432.  <w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
2433.  <w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
2434.  <w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
2435.  <w:LsdException Locked="false" Priority="51"
2436.   Name="List Table 6 Colorful Accent 2"/>
2437.  <w:LsdException Locked="false" Priority="52"
2438.   Name="List Table 7 Colorful Accent 2"/>
2439.  <w:LsdException Locked="false" Priority="46"
2440.   Name="List Table 1 Light Accent 3"/>
2441.  <w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
2442.  <w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
2443.  <w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
2444.  <w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
2445.  <w:LsdException Locked="false" Priority="51"
2446.   Name="List Table 6 Colorful Accent 3"/>
2447.  <w:LsdException Locked="false" Priority="52"
2448.   Name="List Table 7 Colorful Accent 3"/>
2449.  <w:LsdException Locked="false" Priority="46"
2450.   Name="List Table 1 Light Accent 4"/>
2451.  <w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
2452.  <w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
2453.  <w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
2454.  <w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
2455.  <w:LsdException Locked="false" Priority="51"
2456.   Name="List Table 6 Colorful Accent 4"/>
2457.  <w:LsdException Locked="false" Priority="52"
2458.   Name="List Table 7 Colorful Accent 4"/>
2459.  <w:LsdException Locked="false" Priority="46"
2460.   Name="List Table 1 Light Accent 5"/>
2461.  <w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
2462.  <w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
2463.  <w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
2464.  <w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
2465.  <w:LsdException Locked="false" Priority="51"
2466.   Name="List Table 6 Colorful Accent 5"/>
2467.  <w:LsdException Locked="false" Priority="52"
2468.   Name="List Table 7 Colorful Accent 5"/>
2469.  <w:LsdException Locked="false" Priority="46"
2470.   Name="List Table 1 Light Accent 6"/>
2471.  <w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
2472.  <w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
2473.  <w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
2474.  <w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
2475.  <w:LsdException Locked="false" Priority="51"
2476.   Name="List Table 6 Colorful Accent 6"/>
2477.  <w:LsdException Locked="false" Priority="52"
2478.   Name="List Table 7 Colorful Accent 6"/>
2479.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2480.   Name="Mention"/>
2481.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
2482.   Name="Smart Hyperlink"/>
2483. </w:LatentStyles>
2484. </xml><![endif]--><!--[if gte mso 10]>
2485. <style>
2486. /* Style Definitions */
2487. table.MsoNormalTable
2488. {mso-style-name:"Table Normal";
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2503. <![endif]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="color: #222222;">Article
2504. by </span><a href="http://www.chartclinic.co.uk/chrislawlor.htm">Chris Lawlor</a><span style="color: #222222;">, Chart Clinic Osteopath</span></span></span>
2505.  
2506. <br />
2507. <div class="MsoNormal">
2508. <br /></div>
2509. <div class="MsoNormal">
2510. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="color: #222222;">In the UK alone up to 2.5 million people experience back
2511. pain every day of the year, here at the Chart Clinic we want to give you some
2512. tips to overcome your pain or to keep it at bay if you’re not to suffering.</span><span style="color: #222222;"></span></span></span></div>
2513. <div class="MsoNormal">
2514. <br /></div>
2515. <div class="MsoListParagraph" style="margin-left: 18pt; text-indent: -18pt;">
2516. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><b><span style="color: #222222;">1)<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">    </span></span></b><b><span style="color: #222222;">Maintain good muscular tone and strength</span></b></span></span></div>
2517. <div class="MsoNormal">
2518. <br /></div>
2519. <div class="MsoNormal">
2520. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="color: #222222;">Lower
2521. back and core muscles are vital players when it comes to lower back pain, it’s
2522. important to keep these muscles in shape in order to provide stability and
2523. protect your lower back and pelvic region. </span></span></span></div>
2524. <div class="MsoNormal">
2525. <br /></div>
2526. <div class="MsoNormal">
2527. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="color: #222222;">Personalised
2528. treatment sessions with an Osteopath can massively help; we are specifically
2529. trained to spot imbalances or weaknesses in people’s bodies and have a wide
2530. array of treatment techniques to help counteract these issues. </span></span></span></div>
2531. <div class="MsoNormal">
2532. <br /></div>
2533. <div class="MsoNormal">
2534. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="color: #222222;">Your
2535. Osteopath will also give you tailored exercise/strengthening routines in order
2536. to maintain strong muscular health.</span></span></span></div>
2537. <div class="MsoNormal">
2538. <br /></div>
2539. <div class="MsoListParagraph" style="margin-left: 18pt; text-indent: -18pt;">
2540. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><b><span style="color: #222222;">2)<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">    </span></span></b><b><span style="color: #222222;">Maintain Flexibility</span></b></span></span></div>
2541. <div class="MsoNormal">
2542. <br /></div>
2543. <div class="MsoNormal">
2544. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="color: #222222;">Getting
2545. the right combination of flexibility and strength is key; too much of one and
2546. not enough of the other doesn’t tend to do the body much good. Some light daily
2547. stretching exercises should be done regardless of pain in order to keep your
2548. body mobile and supple. Again your Osteopath will design the most effective
2549. rehab/stretching programme that suits your specific needs and will be checking
2550. up on you to make you’re keeping up with your ‘homework’!</span></span></span></div>
2551. <div class="MsoNormal">
2552. <br /></div>
2553. <div class="MsoListParagraph" style="margin-left: 18pt; text-indent: -18pt;">
2554. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><b><span style="color: #222222;">3)<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">    </span></span></b><b><span style="color: #222222;">Get Enough Sleep</span></b></span></span></div>
2555. <div class="MsoNormal">
2556. <br /></div>
2557. <div class="MsoNormal">
2558. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="color: #222222;">We’d
2559. all love an extra hour or two in bed, but evidence does actually show sleeping
2560. for slightly longer each night can improve the health of your back, especially
2561. with disc related injuries. This is because when lying down your spine is free
2562. from vertical compression (which builds up throughout the day,
2563. sitting/standing/exercising etc) so at night the discs in your spine have more
2564. time to replenish and can then perform their function of shock absorption and
2565. nerve protection.</span></span></span></div>
2566. <div class="MsoNormal">
2567. <br /></div>
2568. <div class="MsoListParagraph" style="margin-left: 18pt; text-indent: -18pt;">
2569. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><b><span style="color: #222222;">4)<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">    </span></span></b><b><span style="color: #222222;">Stay Hydrated</span></b></span></span></div>
2570. <div class="MsoNormal">
2571. <br /></div>
2572. <div class="MsoNormal">
2573. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="color: #222222;">Continuing
2574. with the health of your discs, these structures need plenty of water to perform
2575. optimally and so it is important to keep hydrated throughout the day. The
2576. recommended daily intake of water is 2 litres, so always try and have a bottle
2577. or glass on the go and remember if you’re actually thirsty it usually means you
2578. are already slightly dehydrated!</span></span></span></div>
2579. <div class="MsoNormal">
2580. <br /></div>
2581. <div class="MsoListParagraph" style="margin-left: 18pt; text-indent: -18pt;">
2582. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><b><span style="color: #222222;">5)<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">    </span></span></b><b><span style="color: #222222;">Prevention is Better than Cure</span></b></span></span></div>
2583. <div class="MsoNormal">
2584. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="color: #222222;">As
2585. with most things in life, being proactive is better than being reactive, and
2586. the same is true with your spine! Generally looking after yourself and
2587. following some of the steps above is a sure fire way to keep problems at bay.</span></span></span></div>
2588. <div class="MsoNormal">
2589. <br /></div>
2590. <div class="MsoNormal">
2591. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="color: #222222;">But
2592. if things do build up make sure you come and see an Osteopath before the
2593. problems get too severe. </span></span></span></div>
2594. <div class="MsoNormal">
2595. <br /></div>
2596. <div class="MsoNormal">
2597. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="color: #222222;">As
2598. a rule of thumb the longer problems are left untreated, generally the more
2599. difficult they are to get back to 100%, so book an appointment as soon its
2600. starting to bother you and get on top of the problem to nip it in the bud!</span></span></span></div>
2601. <div class="MsoNormal">
2602. <br /></div>
2603. <div class="MsoNormal">
2604. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="color: #222222;">To
2605. book an appointment with Osteopath </span><a href="http://www.chartclinic.co.uk/chrislawlor.htm">Chris Lawlor</a><span style="color: #222222;"> call 01737 248 023</span></span></span></div>
2606. </description><link>http://chartclinic.blogspot.com/2016/07/spinal-health-5-pillars-of-happy.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8qbYKdtZmXJWnehEWyyE0Z5ZMDLvuYfEgmVquVTpiBQAibrmjUHnS4iq1FBZ7AkgVusfGm-Jf87Un-UCow4myPvqTIdELMNRUo8B0_kDMPVs5iPmv1r87sL4QwiPLoaFkMFtiP1jHkt7k/s72-c/stretches_for_lower_back_osteopath_reigate_Chart_clinic_surrey.jpg" height="72" width="72"/><thr:total>0</thr:total><georss:featurename>Reigate, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-7333302442853173829</guid><pubDate>Fri, 22 Jul 2016 14:35:00 +0000</pubDate><atom:updated>2016-07-23T05:29:50.916+01:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">explain pain</category><category domain="http://www.blogger.com/atom/ns#">pain</category><category domain="http://www.blogger.com/atom/ns#">self help</category><category domain="http://www.blogger.com/atom/ns#">why am I in pain</category><title>An introduction to Pain, explained…</title><description>&lt;div class=&quot;separator&quot; style=&quot;clear: both; text-align: center;&quot;&gt;
2607. </div>
2608. <div class="separator" style="clear: both; text-align: center;">
2609. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic5iKGFopCbKWeI0gFQy5rjrTXLeRZ8SXMWXHqzFSPcFSU3G8-AT96_Qqic6uPhgqkmOl3OiAHAT3NKktBqTBZ5DvAIpG-A7BoNmCqPAOJw-2W6perP8jCCgf75HWUQu9TcXhF6GwFqAVe/s1600/explain_pain_osteopath_james_clapham_reigate_chart_clinic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="302" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic5iKGFopCbKWeI0gFQy5rjrTXLeRZ8SXMWXHqzFSPcFSU3G8-AT96_Qqic6uPhgqkmOl3OiAHAT3NKktBqTBZ5DvAIpG-A7BoNmCqPAOJw-2W6perP8jCCgf75HWUQu9TcXhF6GwFqAVe/s320/explain_pain_osteopath_james_clapham_reigate_chart_clinic.jpg" width="320" /></a></div>
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2662. </xml><![endif]-->In this article osteopath and clinic director James Clapham
2663. shares his insight and expertise on pain in this snapshot introduction to
2664. explain pain.
2665.  
2666. </div>
2667. <div align="center" class="MsoNormal" style="text-align: center;">
2668. <br /></div>
2669. <b style="mso-bidi-font-weight: normal;">Pain</b><br />
2670. <div class="MsoNormal">
2671. Pain, it’s something that everyone can suffer with at some
2672. point in their life, possibly daily maybe rarely. Whatever the case it is an
2673. inevitable actuality of being a human being.</div>
2674. <div class="MsoNormal">
2675. Of the 7 billion of us living in the world, at any one-time
2676. pain is felt by as many as 1 in 5 people on the entire planet!</div>
2677. <div class="MsoNormal">
2678. <br /></div>
2679. <div class="MsoNormal">
2680. Pain is a very, very complex phenomenon which can be hard to
2681. understand. There are a multitude of reasons why pain occurs, some of which may
2682. even be unrelated to physical factors. So how does pain work? Why does one person
2683. have a totally different experience of pain from the next, even if they have
2684. exactly the same injury? Someone may suffer with chronic pain which lasts for 3
2685. months or more whilst others could be experiencing acute pain from an injury
2686. that has just occurred.</div>
2687. <div class="MsoNormal">
2688. <br /></div>
2689. <div class="MsoNormal">
2690. <b style="mso-bidi-font-weight: normal;">What is pain?</b></div>
2691. <div class="MsoNormal">
2692. Pain is a product of danger, it is how your body alerts you
2693. to the fact that you are harmed, hurt or injured and is the safety barometer to
2694. avert further risk of worsening injury. When your brain interprets a situation as
2695. dangerous, it lets you know by triggering a warning in the form of the sensory
2696. stimulus that you feel as pain – however small the threat to your wellbeing it may
2697. be. The pain your body feels is not always proportional to the damage being
2698. caused, take for example a ‘paper-cut’ it’s not going to kill you but it can
2699. really hurt! Some problems such as CRPS (Complex Regional Pain Syndrome) one of
2700. the most sensitive pain based conditions can cause the patient to feel
2701. excruciating pain from the lightest touch, even wind, water, cotton wool can cause
2702. a great deal of pain to be elicited in their body. On the other end of the
2703. spectrum life threatening diseases such as Cancer can be ‘silent’ in that there
2704. are no painful symptoms until very late in its progression or maybe in a traumatic
2705. injury such as a car crash, there have been reports of people with horrific
2706. damage to their body that don’t feel pain as they are in ‘shock’ - a mental
2707. state related to our body’s fight of flight response.</div>
2708. <div class="MsoNormal">
2709. <br /></div>
2710. <div class="MsoNormal">
2711. <b style="mso-bidi-font-weight: normal;">It’s not that simple
2712. though…</b></div>
2713. <div class="MsoNormal">
2714. However, we cannot just simply dismiss pain as purely being
2715. an output from the brain in response to danger, there are numerous other
2716. sources and every individual suffering with pain, especially those suffering
2717. for months and years can involve a story, life situations, emotional stress,
2718. trauma, all play their part.</div>
2719. <div class="MsoNormal">
2720. <br /></div>
2721. <div class="MsoNormal">
2722. Pain can be imprinted in our brain as a memory, let’s say
2723. you hit our head badly on a cupboard door or slipping whilst running on a wet
2724. swimming pool floor, or whatever it may be, certain experiences in our lifetime
2725. that cause pain can act as a mental trigger to prevent us doing the same thing
2726. again in the future.</div>
2727. <div class="MsoNormal">
2728. <br /></div>
2729. <div class="MsoNormal">
2730. Lower back pain is a very interesting example, many
2731. differing degrees of suffering from person to person can make it somewhat of an
2732. enigmatic condition to diagnose. Even with ‘black and white’ information from
2733. an MRI scan, highly detailed imagery of the spine, surrounding soft tissues may
2734. shed light on significant injury to the intervertebral discs, showing apparent
2735. ‘trapped nerves’ however in two separate scans in two different people may show
2736. the same level of disease in the spinal discs, one person may be in agony with
2737. horrendous sciatica but the other may have no symptoms whatsoever.</div>
2738. <div class="MsoNormal">
2739. <br /></div>
2740. <div class="MsoNormal">
2741. <b style="mso-bidi-font-weight: normal;">Behind the scenes and
2742. the context of pain</b></div>
2743. <div class="MsoNormal">
2744. When we delve a little deeper, pain levels can be broken
2745. down further more when putting things into context, based on the perspective
2746. situation of the person in pain. Let’s say you suffer a minor injury to your
2747. finger, the pain experienced will mean vastly different things to a pianist
2748. when compared to a footballer. A pianist who relies heavily on his fingers will
2749. be more concerned by this and will be likely to pay more attention to this
2750. injury which in turn can cause more suffering. Our brains score things in order
2751. of severity based on the areas of our bodies we use more in day to day life and
2752. therefore these areas will appear to be more sensitive and as a result, in an
2753. attempt to self-preserve we will want to protect those parts as a matter of urgency.</div>
2754. <div class="MsoNormal">
2755. <br /></div>
2756. <div class="MsoNormal">
2757. A huge area that has another significant effect on pain is
2758. mental emotion and mood, in simple cases having a bad can make a headache feel
2759. a lot worse or in other cases of mental health disorders such as low mood,
2760. anxiety, depression can all be linked to worsening painful symptoms and vice
2761. versa.</div>
2762. <div class="MsoNormal">
2763. It is also clinically proven that lack of knowledge and
2764. understanding regarding one’s pain can actually increase the level of suffering
2765. someone may experience, so if you have a clear picture as to why it is you are
2766. in pain you will actually suffer less, which is why as Osteopaths we always
2767. like to make sure our patients have a clear understanding as to why they are in
2768. pain. Severity can also be affected by the onset and progression of the pain,
2769. something that builds up slowly over the months will not register as acutely
2770. painful as say a sudden break or fracture to a bone, in such incidences like a
2771. trauma causing a broken leg.</div>
2772. <div class="MsoNormal">
2773. <br /></div>
2774. <div class="MsoNormal">
2775. <b style="mso-bidi-font-weight: normal;">James and Pain</b></div>
2776. <div class="MsoNormal">
2777. Pain is an area of interest that as an Osteopath of almost
2778. 10 years now I have encountered in many different forms and severities, and
2779. whilst Osteopathy is amazing at helping people who are in pain one area I have
2780. become particularly interested in is the type of pain that won’t respond to
2781. hands on therapy alone.</div>
2782. <div class="MsoNormal">
2783. <br /></div>
2784. <div class="MsoNormal">
2785. I am currently back at college, studying the mind-body
2786. connection and learning to help coach people through mind based causes of
2787. physical conditions, sensations and symptoms. The study is based on the work of
2788. the 6 times bestselling author <a href="http://www.sandynewbigging.com/sandysbooks/">Sandy C Newbigging</a> and
2789. brings together clinically proven science fact and more holistic mind-body
2790. approaches in the form of modern day meditation techniques and the teachings
2791. around it, which are growing all the more popular with recent the success of ‘Mindfulness’
2792. and its associated patient education.</div>
2793. <div class="MsoNormal">
2794. <br /></div>
2795. <div class="MsoNormal">
2796. I will very much be looking forward to sharing this in my
2797. practice alongside my work as an Osteopath in the near future, so watch this
2798. space...</div>
2799. <div class="MsoNormal">
2800. <br /></div>
2801. <span style="font-size: 8.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">References</span><br />
2802. <span style="font-size: 8.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"> </span>
2803.  
2804. <br />
2805. <div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
2806. <span style="font-family: "symbol"; font-size: 8.0pt; line-height: 107%;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">         
2807. </span></span></span><span style="font-size: 8.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">NOI group – Explain Pain</span></div>
2808. <div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
2809. <span style="font-family: "symbol"; font-size: 8.0pt; line-height: 107%;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">         
2810. </span></span></span><span style="font-size: 8.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">Wall-Pain, the science of suffering, 1999</span></div>
2811. <div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
2812. <span style="font-family: "symbol"; font-size: 8.0pt; line-height: 107%;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">         
2813. </span></span></span><span style="font-size: 8.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">Moseley, Hodges, Nicholas. A randomised control trial
2814. of intensive neurophysiology education in chronic low back pain.</span></div>
2815. <div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
2816. <span style="font-family: "symbol"; font-size: 8.0pt; line-height: 107%;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">        </span></span></span><span style="font-size: 8.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"></span></div>
2817. <div class="MsoNormal">
2818. <br /></div>
2819. </description><link>http://chartclinic.blogspot.com/2016/07/an-introduction-to-pain-explained.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic5iKGFopCbKWeI0gFQy5rjrTXLeRZ8SXMWXHqzFSPcFSU3G8-AT96_Qqic6uPhgqkmOl3OiAHAT3NKktBqTBZ5DvAIpG-A7BoNmCqPAOJw-2W6perP8jCCgf75HWUQu9TcXhF6GwFqAVe/s72-c/explain_pain_osteopath_james_clapham_reigate_chart_clinic.jpg" height="72" width="72"/><thr:total>0</thr:total><georss:featurename>Reigate, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-3855625844002626779</guid><pubDate>Fri, 22 Jul 2016 14:17:00 +0000</pubDate><atom:updated>2016-07-23T05:59:24.581+01:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">exercise tips</category><category domain="http://www.blogger.com/atom/ns#">foam roller</category><category domain="http://www.blogger.com/atom/ns#">osteopath</category><category domain="http://www.blogger.com/atom/ns#">reigate</category><category domain="http://www.blogger.com/atom/ns#">self massage</category><title>Foam rolling…. What is it?</title><description>&lt;div class=&quot;separator&quot; style=&quot;clear: both; text-align: center;&quot;&gt;
2820. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBYh9yMOYLG0oRLcdq4EvbLbsLPNKuVUbV8XLMgnC3ZccDyX3UD-VEewkfU9xvnZtbCu2d8HzMZuLjTtLt1uVaQgRsp-yUbnrTYD59wz4s96CDzXLmF13ZoAGUb7hIB5m41pQdt1r4zm5q/s1600/foam_roller_exercises_osteopath_reigate_chart_clinic_tips.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBYh9yMOYLG0oRLcdq4EvbLbsLPNKuVUbV8XLMgnC3ZccDyX3UD-VEewkfU9xvnZtbCu2d8HzMZuLjTtLt1uVaQgRsp-yUbnrTYD59wz4s96CDzXLmF13ZoAGUb7hIB5m41pQdt1r4zm5q/s400/foam_roller_exercises_osteopath_reigate_chart_clinic_tips.jpg" width="400" /></a></div>
2821. <br />
2822. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">You may have seen fitness
2823. fanatics and athletes foam rolling in the stretch area of gyms, but what
2824. exactly are they hoping to achieve? It often looks uncomfortable, so why do it?</span></span><br />
2825. <br />
2826. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Foam rolling is a self-manual
2827. therapy technique used by many who believe it just helps with flexibility, but
2828. that is not all. It is also thought to improve recovery, joint range of
2829. movement and performance. The well-known term ‘myofascial release’ (MFR) is the
2830. scientific wording commonly associated with foam rolling. ‘Myo’ comes from the
2831. Latin term, meaning muscle. ‘Fascia’ is a soft tissue that spans throughout the
2832. entire body, linking and surrounding muscles, bones, organs and nerve fibres. Fascia
2833. has a tensile strength similar to that of steel, works with muscles to provide
2834. tensioning and has the ability to transfer energy throughout the entire body.
2835. These points highlight the importance of fascia in the human body and any
2836. blockages in this system can then have a knock-on effect leading to injury and
2837. pain.</span></span><br />
2838. <div class="MsoNormal" style="text-align: justify;">
2839. <br /></div>
2840. <div class="MsoNormal" style="text-align: justify;">
2841. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>So why is Myofascia relevant to foam rolling?</b></span></span></div>
2842. <div class="MsoNormal" style="text-align: justify;">
2843. <br /></div>
2844. <div class="MsoNormal" style="text-align: justify;">
2845. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Foam rolling is thought to have a
2846. direct effect on local areas of tightness within myofascia and it’s down to
2847. mechanoreceptors within this soft tissue telling the brain to alter muscle activity,
2848. and ultimately relax the muscle that is being foam rolled. </span></span></div>
2849. <div class="MsoNormal" style="text-align: justify;">
2850. <br /></div>
2851. <div class="MsoNormal" style="text-align: justify;">
2852. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>What are the benefits of foam rolling?</b></span></span></div>
2853. <div class="MsoNormal" style="text-align: justify;">
2854. <br /></div>
2855. <div class="MsoListParagraphCxSpFirst" style="margin-left: 18pt; text-align: justify; text-indent: -18pt;">
2856. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">·<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">        
2857. </span>Improves flexibility, both short and long term</span></span></div>
2858. <div class="MsoListParagraphCxSpMiddle" style="margin-left: 18pt; text-align: justify; text-indent: -18pt;">
2859. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">·<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">        
2860. </span>Enhances joint range of movement</span></span></div>
2861. <div class="MsoListParagraphCxSpMiddle" style="margin-left: 18pt; text-align: justify; text-indent: -18pt;">
2862. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">·<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">        
2863. </span>Reduces the effects of delayed onset muscle
2864. soreness (DOMS)</span></span></div>
2865. <div class="MsoListParagraphCxSpLast" style="margin-left: 18pt; text-align: justify; text-indent: -18pt;">
2866. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">·<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">        
2867. </span>Used as part of a warm up to aid in performance</span></span></div>
2868. <div class="MsoListParagraphCxSpLast" style="margin-left: 18pt; text-align: justify; text-indent: -18pt;">
2869. <br /></div>
2870. <div class="MsoNormal" style="text-align: justify;">
2871. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>How long should I foam roll for?</b></span></span></div>
2872. <div class="MsoNormal" style="text-align: justify;">
2873. <br /></div>
2874. <div class="MsoNormal" style="text-align: justify;">
2875. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Research has shown that the
2876. optimal time and frequency of foam rolling is 3-5 sets of 20-30 second
2877. repetitions for short term changes in myofascial flexibility. To have a longer
2878. term effect in flexibility, this regime should be performed 3-5 times per week
2879. for optimal results. </span></span></div>
2880. <div class="MsoNormal" style="text-align: justify;">
2881. <br /></div>
2882. <div class="MsoNormal" style="text-align: justify;">
2883. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Is there scientific backing behind all these claims?</b></span></span></div>
2884. <div class="MsoNormal" style="text-align: justify;">
2885. <br /></div>
2886. <div class="MsoNormal" style="text-align: justify;">
2887. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The answer is yes, however,
2888. research into foam rolling has only been a very recent focus amongst the
2889. scientific community and further trials are needed to reinforce current
2890. findings. The fundamental effects of foam rolling appear very encouraging and
2891. can potentially benefit individuals who are receiving treatment for an injury,
2892. be it sporting or in the work place. It is common practice for patients to be
2893. instructed to perform exercises outside the treatment room to speed up their
2894. recovery and the use of a foam roller could be a very effective tool. </span></span></div>
2895. <div class="MsoNormal" style="text-align: justify;">
2896. <br /></div>
2897. <div class="MsoNormal" style="text-align: justify;">
2898. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Through recent trials, there have
2899. been encouraging results for improving hamstrings flexibility, aiding in
2900. recovery between training sessions, enhancing hip, knee and ankle range of
2901. motion and performance. Unfortunately, foam rolling on its own is not the be
2902. all and end all of injuries but it is shown to have a true benefit to help
2903. patients on their journey to recovery whilst they are being helped by a health
2904. care professional. </span></span></div>
2905. <div class="MsoNormal" style="text-align: justify;">
2906. <br /></div>
2907. <div class="MsoNormal" style="text-align: justify;">
2908. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Treating patients who are
2909. suffering with sporting injures is a true passion of mine. The biomechanics of
2910. their injury is hugely important in knowing how to approach the patient with
2911. their injury. With the use of hands on therapy (massage, manipulation,
2912. acupuncture, ultrasound, kinesio-taping) and home rehabilitation, the patient
2913. will bounce back to fitness in no time.</span></span></div>
2914. <div class="MsoNormal" style="text-align: justify;">
2915. <br /></div>
2916. <div class="MsoFooter" style="text-align: justify;">
2917. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Article written by <a href="http://www.chartclinic.co.uk/jonwilkinson.htm">Jon Wilkinson (Osteopath)</a><span class="MsoHyperlink"> </span>Call 01737 248 023 to
2918. book an appointment with Jon </span></span></div>
2919. <div class="MsoNormal" style="text-align: justify;">
2920. <br /></div>
2921. </description><link>http://chartclinic.blogspot.com/2016/07/foam-rolling-what-is-it.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBYh9yMOYLG0oRLcdq4EvbLbsLPNKuVUbV8XLMgnC3ZccDyX3UD-VEewkfU9xvnZtbCu2d8HzMZuLjTtLt1uVaQgRsp-yUbnrTYD59wz4s96CDzXLmF13ZoAGUb7hIB5m41pQdt1r4zm5q/s72-c/foam_roller_exercises_osteopath_reigate_chart_clinic_tips.jpg" height="72" width="72"/><thr:total>0</thr:total><georss:featurename>Reigate, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-741310874156171129</guid><pubDate>Fri, 22 Jul 2016 11:08:00 +0000</pubDate><atom:updated>2016-07-23T05:59:35.906+01:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">leg pain</category><category domain="http://www.blogger.com/atom/ns#">lower back pain</category><category domain="http://www.blogger.com/atom/ns#">osteopath</category><category domain="http://www.blogger.com/atom/ns#">sciatic nerve</category><category domain="http://www.blogger.com/atom/ns#">sciatica</category><title>Sciatica - A common problem seen by Osteopaths </title><description>&lt;!--[if gte mso 9]&gt;&lt;xml&gt;
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3098.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3099.   Name="Body Text"/>
3100.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3101.   Name="Body Text Indent"/>
3102.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3103.   Name="List Continue"/>
3104.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3105.   Name="List Continue 2"/>
3106.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3107.   Name="List Continue 3"/>
3108.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3109.   Name="List Continue 4"/>
3110.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3111.   Name="List Continue 5"/>
3112.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3113.   Name="Message Header"/>
3114.  <w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
3115.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3116.   Name="Salutation"/>
3117.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3118.   Name="Date"/>
3119.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3120.   Name="Body Text First Indent"/>
3121.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3122.   Name="Body Text First Indent 2"/>
3123.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3124.   Name="Note Heading"/>
3125.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3126.   Name="Body Text 2"/>
3127.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3128.   Name="Body Text 3"/>
3129.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3130.   Name="Body Text Indent 2"/>
3131.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3132.   Name="Body Text Indent 3"/>
3133.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3134.   Name="Block Text"/>
3135.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3136.   Name="Hyperlink"/>
3137.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3138.   Name="FollowedHyperlink"/>
3139.  <w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
3140.  <w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
3141.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3142.   Name="Document Map"/>
3143.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3144.   Name="Plain Text"/>
3145.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3146.   Name="E-mail Signature"/>
3147.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3148.   Name="HTML Top of Form"/>
3149.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3150.   Name="HTML Bottom of Form"/>
3151.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3152.   Name="Normal (Web)"/>
3153.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3154.   Name="HTML Acronym"/>
3155.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3156.   Name="HTML Address"/>
3157.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3158.   Name="HTML Cite"/>
3159.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3160.   Name="HTML Code"/>
3161.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3162.   Name="HTML Definition"/>
3163.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3164.   Name="HTML Keyboard"/>
3165.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3166.   Name="HTML Preformatted"/>
3167.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3168.   Name="HTML Sample"/>
3169.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3170.   Name="HTML Typewriter"/>
3171.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3172.   Name="HTML Variable"/>
3173.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3174.   Name="Normal Table"/>
3175.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3176.   Name="annotation subject"/>
3177.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3178.   Name="No List"/>
3179.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3180.   Name="Outline List 1"/>
3181.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3182.   Name="Outline List 2"/>
3183.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3184.   Name="Outline List 3"/>
3185.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3186.   Name="Table Simple 1"/>
3187.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3188.   Name="Table Simple 2"/>
3189.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3190.   Name="Table Simple 3"/>
3191.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3192.   Name="Table Classic 1"/>
3193.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3194.   Name="Table Classic 2"/>
3195.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3196.   Name="Table Classic 3"/>
3197.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3198.   Name="Table Classic 4"/>
3199.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3200.   Name="Table Colorful 1"/>
3201.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3202.   Name="Table Colorful 2"/>
3203.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3204.   Name="Table Colorful 3"/>
3205.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3206.   Name="Table Columns 1"/>
3207.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3208.   Name="Table Columns 2"/>
3209.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3210.   Name="Table Columns 3"/>
3211.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3212.   Name="Table Columns 4"/>
3213.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3214.   Name="Table Columns 5"/>
3215.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3216.   Name="Table Grid 1"/>
3217.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3218.   Name="Table Grid 2"/>
3219.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3220.   Name="Table Grid 3"/>
3221.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3222.   Name="Table Grid 4"/>
3223.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3224.   Name="Table Grid 5"/>
3225.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3226.   Name="Table Grid 6"/>
3227.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3228.   Name="Table Grid 7"/>
3229.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3230.   Name="Table Grid 8"/>
3231.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3232.   Name="Table List 1"/>
3233.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3234.   Name="Table List 2"/>
3235.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3236.   Name="Table List 3"/>
3237.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3238.   Name="Table List 4"/>
3239.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3240.   Name="Table List 5"/>
3241.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3242.   Name="Table List 6"/>
3243.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3244.   Name="Table List 7"/>
3245.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3246.   Name="Table List 8"/>
3247.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3248.   Name="Table 3D effects 1"/>
3249.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3250.   Name="Table 3D effects 2"/>
3251.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3252.   Name="Table 3D effects 3"/>
3253.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3254.   Name="Table Contemporary"/>
3255.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3256.   Name="Table Elegant"/>
3257.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3258.   Name="Table Professional"/>
3259.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3260.   Name="Table Subtle 1"/>
3261.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3262.   Name="Table Subtle 2"/>
3263.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3264.   Name="Table Web 1"/>
3265.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3266.   Name="Table Web 2"/>
3267.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3268.   Name="Table Web 3"/>
3269.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3270.   Name="Balloon Text"/>
3271.  <w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
3272.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
3273.   Name="Table Theme"/>
3274.  <w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
3275.  <w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
3276.  <w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
3277.  <w:LsdException Locked="false" Priority="61" Name="Light List"/>
3278.  <w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
3279.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
3280.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
3281.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
3282.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
3283.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
3284.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
3285.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
3286.  <w:LsdException Locked="false" Priority="70" Name="Dark List"/>
3287.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
3288.  <w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
3289.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
3290.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
3291.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
3292.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
3293.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
3294.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
3295.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
3296.  <w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
3297.  <w:LsdException Locked="false" Priority="34" QFormat="true"
3298.   Name="List Paragraph"/>
3299.  <w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
3300.  <w:LsdException Locked="false" Priority="30" QFormat="true"
3301.   Name="Intense Quote"/>
3302.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
3303.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
3304.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
3305.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
3306.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
3307.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
3308.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
3309.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
3310.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
3311.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
3312.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
3313.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
3314.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
3315.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
3316.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
3317.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
3318.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
3319.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
3320.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
3321.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
3322.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
3323.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
3324.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
3325.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
3326.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
3327.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
3328.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
3329.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
3330.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
3331.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
3332.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
3333.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
3334.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
3335.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
3336.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
3337.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
3338.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
3339.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
3340.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
3341.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
3342.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
3343.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
3344.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
3345.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
3346.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
3347.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
3348.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
3349.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
3350.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
3351.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
3352.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
3353.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
3354.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
3355.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
3356.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
3357.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
3358.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
3359.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
3360.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
3361.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
3362.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
3363.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
3364.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
3365.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
3366.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
3367.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
3368.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
3369.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
3370.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
3371.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
3372.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
3373.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
3374.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
3375.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
3376.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
3377.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
3378.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
3379.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
3380.  <w:LsdException Locked="false" Priority="19" QFormat="true"
3381.   Name="Subtle Emphasis"/>
3382.  <w:LsdException Locked="false" Priority="21" QFormat="true"
3383.   Name="Intense Emphasis"/>
3384.  <w:LsdException Locked="false" Priority="31" QFormat="true"
3385.   Name="Subtle Reference"/>
3386.  <w:LsdException Locked="false" Priority="32" QFormat="true"
3387.   Name="Intense Reference"/>
3388.  <w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
3389.  <w:LsdException Locked="false" Priority="37" SemiHidden="true"
3390.   UnhideWhenUsed="true" Name="Bibliography"/>
3391.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
3392.   UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
3393.  <w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
3394.  <w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
3395.  <w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
3396.  <w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
3397.  <w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
3398.  <w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
3399.  <w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
3400.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
3401.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
3402.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
3403.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
3404.  <w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
3405.  <w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
3406.  <w:LsdException Locked="false" Priority="46"
3407.   Name="Grid Table 1 Light Accent 1"/>
3408.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
3409.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
3410.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
3411.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
3412.  <w:LsdException Locked="false" Priority="51"
3413.   Name="Grid Table 6 Colorful Accent 1"/>
3414.  <w:LsdException Locked="false" Priority="52"
3415.   Name="Grid Table 7 Colorful Accent 1"/>
3416.  <w:LsdException Locked="false" Priority="46"
3417.   Name="Grid Table 1 Light Accent 2"/>
3418.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
3419.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
3420.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
3421.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
3422.  <w:LsdException Locked="false" Priority="51"
3423.   Name="Grid Table 6 Colorful Accent 2"/>
3424.  <w:LsdException Locked="false" Priority="52"
3425.   Name="Grid Table 7 Colorful Accent 2"/>
3426.  <w:LsdException Locked="false" Priority="46"
3427.   Name="Grid Table 1 Light Accent 3"/>
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3563. <![endif]--><span style="font-family: "arial" , sans-serif; font-size: 12.0pt;"></span><br />
3564. <div class="separator" style="clear: both; text-align: center;">
3565. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ56xtfm1VsXwy8U5K_NtFyO_-XeyBwNIX3bSRBBxj5TqZ7GLQo-VyjWwMP4Nv_GMEhwXSDxfnwhHbOvfkyp3ULz-2-3gv7mO0UZSHPLv4Pv3xVi6fMB5qR0__yCLpYv1KVFpK7xNQM-JO/s1600/chart_clinic_sciatica_leg_pain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ56xtfm1VsXwy8U5K_NtFyO_-XeyBwNIX3bSRBBxj5TqZ7GLQo-VyjWwMP4Nv_GMEhwXSDxfnwhHbOvfkyp3ULz-2-3gv7mO0UZSHPLv4Pv3xVi6fMB5qR0__yCLpYv1KVFpK7xNQM-JO/s400/chart_clinic_sciatica_leg_pain.jpg" width="400" /></a></div>
3566. <br />
3567. <span style="font-family: "arial" , sans-serif; font-size: 12.0pt;">By </span><a href="http://chartclinic.co.uk/colettegoveia.htm"><span style="font-family: "arial" , sans-serif; font-size: 12.0pt;">Colette Goveia</span></a><span style="font-family: "arial" , sans-serif; font-size: 12.0pt;"> – Chart Clinic Osteopath</span><br />
3568. <span style="font-family: "arial" , sans-serif; font-size: 12.0pt;"> </span>
3569.  
3570. <br />
3571. <div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
3572. <span style="font-family: "arial" , sans-serif; font-size: 12.0pt;">What is Sciatica? In simple terms
3573. this is pain travelling down the leg from the lower back. Sciatica is a word
3574. used to describe symptoms caused by irritation of the sciatic nerve. These
3575. symptoms may include pain, tingling, numbness and/or weakness in the leg. You
3576. may also experience low back pain along with these leg symptoms. </span></div>
3577. <div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
3578. <span style="font-family: "arial" , sans-serif; font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>A herniated disc within the lumbar spine can
3579. cause irritation of the sciatic nerve. Piriformis syndrome (tightening/spasm of
3580. one of the buttock muscles which then irritates the nerve) or age-related joint
3581. changes can also be a causing factor of sciatic pain. </span></div>
3582. <div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
3583. <span style="font-family: "arial" , sans-serif; font-size: 12.0pt;">It is important to know the cause
3584. of your sciatic pain so it can be treated and managed in the correct way. <br />
3585. <br />
3586. An osteopath will be able to tell you whether your pain is sciatica and will
3587. try to identify the cause of the nerve irritation through history-taking and
3588. examination. </span></div>
3589. <div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
3590. <span style="font-family: "arial" , sans-serif; font-size: 12.0pt;">Once the cause is determined, a
3591. treatment and management plan can be put in place to help reduce your symptoms.
3592. </span></div>
3593. <div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
3594. <span style="font-family: "arial" , sans-serif; font-size: 12.0pt;">Treatment typically involves use
3595. of soft-tissue massage to release tension around the area, stretches and
3596. articulation techniques to improve the range of movement within your lower
3597. back. Osteopaths will treat the related joints, muscles, ligaments and tendons
3598. to help reduce irritation of the sciatic nerve. </span></div>
3599. <div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
3600. <span style="font-family: "arial" , sans-serif; font-size: 12.0pt;">Osteopaths will also offer exercise
3601. and postural advice for you to take home for self-management.</span></div>
3602. <div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
3603. <span style="font-family: "arial" , sans-serif; font-size: 12.0pt;">As osteopaths we not only aim to
3604. reduce your symptoms and help you manage them correctly, but we also provide
3605. treatment and advice for long term maintenance to prevent reoccurrence.<span style="mso-spacerun: yes;">   </span></span></div>
3606. <div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
3607. <span style="font-family: "arial" , sans-serif; font-size: 12.0pt;">I have seen a large number of
3608. patients in clinic with sciatic pain, and osteopathic treatment is often very
3609. effective in easing these symptoms. </span></div>
3610. <div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
3611. <span style="font-family: "arial" , sans-serif; font-size: 12.0pt;">How long will it take to get
3612. better? This really depends on the cause as well as you as an individual, e.g.
3613. your general health, lifestyle, work and how these things may be contributing
3614. factors. Once you have been examined it easier to give you an idea of recovery
3615. time. </span></div>
3616. <div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
3617. <span style="font-family: "arial" , sans-serif; font-size: 12.0pt;">I tailor treatments and exercise
3618. programmes to each individual to try and minimise disruption to their normal
3619. daily life where possible. </span></div>
3620. <div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
3621. <span style="font-family: "arial" , sans-serif; font-size: 12.0pt;">Call 01737 248 023 to book an
3622. appointment with Osteopath <span style="mso-spacerun: yes;"> </span></span><a href="http://chartclinic.co.uk/colettegoveia.htm"><span style="font-family: "arial" , sans-serif; font-size: 12.0pt;">Colette</span></a><span style="font-family: "arial" , sans-serif; font-size: 12.0pt;"></span></div>
3623. </description><link>http://chartclinic.blogspot.com/2016/07/sciatica-common-problem-seen-by.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ56xtfm1VsXwy8U5K_NtFyO_-XeyBwNIX3bSRBBxj5TqZ7GLQo-VyjWwMP4Nv_GMEhwXSDxfnwhHbOvfkyp3ULz-2-3gv7mO0UZSHPLv4Pv3xVi6fMB5qR0__yCLpYv1KVFpK7xNQM-JO/s72-c/chart_clinic_sciatica_leg_pain.jpg" height="72" width="72"/><thr:total>0</thr:total><georss:featurename>Reigate, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-7180298699053758199</guid><pubDate>Fri, 22 Jul 2016 10:52:00 +0000</pubDate><atom:updated>2016-07-23T05:59:13.539+01:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">Fluid retention</category><category domain="http://www.blogger.com/atom/ns#">Lymphoedema</category><category domain="http://www.blogger.com/atom/ns#">pregnancy massage</category><category domain="http://www.blogger.com/atom/ns#">Swelling</category><category domain="http://www.blogger.com/atom/ns#">tissue swelling</category><title>MLD Massage for localized fluid retention and tissue swelling</title><description>&lt;!--[if gte mso 9]&gt;&lt;xml&gt;
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3628. <div class="MsoNormal" style="text-align: justify;">
3629. <span style="font-size: x-small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US"></span></span></span></div>
3630. <div class="separator" style="clear: both; text-align: center;">
3631. <span style="font-size: small;"><b></b></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmBC-WKIawpB_VK_2RLOFGorC2WewJvyGUSYdQQen0t73a9mze4h66J5XcV7QBDbzoRJWuhmypoZNu4LYsFbskAnh7HVISW8ZdzdUm0ReASmJX6rN6ghRnIncIM7LATTSi3toKW0t7pta1/s1600/manual_lymphatic_drainage_chart_clinic_reigate_massage.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmBC-WKIawpB_VK_2RLOFGorC2WewJvyGUSYdQQen0t73a9mze4h66J5XcV7QBDbzoRJWuhmypoZNu4LYsFbskAnh7HVISW8ZdzdUm0ReASmJX6rN6ghRnIncIM7LATTSi3toKW0t7pta1/s400/manual_lymphatic_drainage_chart_clinic_reigate_massage.jpg" width="400" /></a></div>
3632. <div class="MsoNormal" style="text-align: justify;">
3633. <br />
3634. <div style="text-align: center;">
3635. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span lang="EN-US">Manual Lymphatic Drainage (MLD) an article on by <a href="http://www.chartclinic.co.uk/paulaagate.htm">Paula Agate</a></span></b></span></span></div>
3636. </div>
3637. <div class="MsoNormal" style="text-align: justify;">
3638. <br /></div>
3639. <span style="font-size: small;"><u><span style="font-family: "arial" , "helvetica" , sans-serif;">
3640.  
3641. </span></u></span><br />
3642. <div class="MsoNormal" style="text-align: justify;">
3643. <span style="font-size: small;"><u><span style="font-family: "arial" , "helvetica" , sans-serif;"></span></u></span></div>
3644. <div class="MsoNormal" style="text-align: justify;">
3645. <span style="font-size: small;"><u><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">Some of the things an MLD treatment can help: </span></span></u><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span></div>
3646. <div class="MsoNormal" style="text-align: justify;">
3647. <br /></div>
3648. <div class="MsoNormal" style="text-align: justify;">
3649. <!--[if gte mso 9]><xml>
3650. <o:OfficeDocumentSettings>
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3654. <div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0cm 0cm 0.0001pt 18pt; text-indent: -18pt;">
3655. <span style="font-size: small;"><span style="font-family: "symbol";"><span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span><span style="font-family: "arial" , sans-serif;">- Useful in
3656. pain control </span></span></div>
3657. <div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0cm 0cm 0.0001pt 18pt; text-indent: -18pt;">
3658. <br /></div>
3659. <span style="font-size: small;">
3660.  
3661. </span><br />
3662. <div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0cm 0cm 0.0001pt 18pt; text-indent: -18pt;">
3663. <span style="font-size: small;"><span style="font-family: "symbol";"><span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span><span style="font-family: "arial" , sans-serif;">- The
3664. keystone in the treatment of </span><span lang="EN-US" style="font-family: "arial" , sans-serif;"><a href="https://en.wikipedia.org/wiki/Lymphedema"><span style="color: blue;">Lymphoedema</span></a></span><span style="font-family: "arial" , sans-serif;">. </span></span></div>
3665. <div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0cm 0cm 0.0001pt 18pt; text-indent: -18pt;">
3666. <span style="font-size: small;"><span style="font-family: "arial" , sans-serif;"><br /></span><span style="font-family: "times new roman" , serif;"></span></span></div>
3667. <div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0cm 0cm 0.0001pt 18pt; text-indent: -18pt;">
3668. <span style="font-size: small;"><span style="font-family: "symbol";"><span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span><span style="font-family: "arial" , sans-serif;">- One of
3669. the safest massages offered to pregnant women – from head to toe, pregnant</span></span></div>
3670. <div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0cm 0cm 0.0001pt 18pt; text-indent: -18pt;">
3671. <span style="font-size: small;"><span style="font-family: "arial" , sans-serif;">  women need not suffer with swelling anywhere. </span></span></div>
3672. <div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0cm 0cm 0.0001pt 18pt; text-indent: -18pt;">
3673. <br /></div>
3674. <span style="font-size: small;">
3675.  
3676. </span><br />
3677. <div class="MsoNormal" style="text-align: justify;">
3678. <span style="font-size: small;"><span style="font-family: "symbol";"><span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span><span style="font-family: "arial" , sans-serif; line-height: 107%;">- Strong effect on the immune system</span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US"> </span></span></span></div>
3679. <div class="MsoNormal" style="text-align: justify;">
3680. </div>
3681. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3682.  
3683. </span></span><br />
3684. <div class="MsoNormal" style="text-align: justify;">
3685. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span class="tgc"><span lang="EN-US">Manual lymphatic
3686. drainage</span><span lang="EN-US"> (MLD) is a type of gentle massage which is
3687. intended to encourage the natural drainage
3688. of the lymph, which carries
3689. waste products away from the tissues back toward the heart.</span></span><span lang="EN-US"> This is a therapy where the practitioner moves the skin in the
3690. direction of lymph flow by using a range of gentle and specialized pumping
3691. techniques.</span></span></span></div>
3692. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3693.  
3694. </span></span><br />
3695. <div class="MsoNormal" style="text-align: justify;">
3696. <br /></div>
3697. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3698.  
3699. </span></span><br />
3700. <div class="MsoNormal" style="text-align: justify;">
3701. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US"><b>Benefits of MLD:</b> The immune
3702. system is regulated with the help of the lymphatic system playing a vital
3703. role.  The human body will become toxic
3704. if the Lymphatic System, LS, is compromised in any way, causing lymphatic
3705. fluids to build up and will cause the whole system to become toxic with
3706. stagnating fluid.</span></span></span></div>
3707. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3708.  
3709. </span></span><br />
3710. <div class="MsoNormal" style="text-align: justify;">
3711. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">Toxins and metabolic waste from the body are eliminated by MLD and blockages
3712. are cleared.  Metabolic efficiency is
3713. increased, and the transport of nutrients to cells is assisted with MLD.  It also helps to relieve tension and stress
3714. as it has a calming effect on the Central Nervous System (CNS).</span></span></span></div>
3715. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3716.  
3717. </span></span><br />
3718. <div class="MsoNormal" style="text-align: justify;">
3719. <br /></div>
3720. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3721.  
3722. </span></span><br />
3723. <div class="MsoNormal" style="text-align: justify;">
3724. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">In today’s environment where stress, pollution and difficult immune
3725. systems, which may make some more susceptible to viral infections and
3726. contagious disease, MLD can only be of benefit.</span></span></span></div>
3727. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3728.  
3729. </span></span><br />
3730. <div class="MsoNormal" style="text-align: justify;">
3731. <br /></div>
3732. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3733.  
3734. </span></span><br />
3735. <div class="MsoNormal" style="text-align: justify;">
3736. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">MLD can also be used as a beauty treatment for the face, helping to
3737. rejuvenate collagen fibres, thereby slowing the ageing process and reduces
3738. puffiness, all improving the appearance of the skin.</span></span></span></div>
3739. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3740.  
3741. </span></span><br />
3742. <div class="MsoNormal" style="text-align: justify;">
3743. <br /></div>
3744. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3745.  
3746. </span></span><br />
3747. <div class="MsoNormal" style="text-align: justify;">
3748. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">MLD can benefit stress, tension/anxiety, general fluid retention,
3749. toxic build up, recurring infections, constipation, to name but a few...</span></span></span></div>
3750. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3751.  
3752. </span></span><br />
3753. <div class="MsoNormal" style="text-align: justify;">
3754. <br /></div>
3755. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3756.  
3757. </span></span><br />
3758. <div class="MsoNormal" style="text-align: justify;">
3759. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">Treatment: The treatment is a very gentle one, with gentle
3760. ‘stationary circular’ movements, gently moving the skin, directing the lymph
3761. towards the correct nodes, not touching muscle tissue, it is a very superficial
3762. action.  </span></span></span></div>
3763. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3764.  
3765. </span></span><br />
3766. <div class="MsoNormal" style="text-align: justify;">
3767. <br /></div>
3768. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3769.  
3770. </span></span><br />
3771. <div class="MsoNormal" style="text-align: justify;">
3772. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">I have treated clients with MLD for varying conditions, from depression,
3773. general odema (swelling) to a regular long haul flyer who feels ‘balanced’
3774. after treatment with the upset of time zones. 
3775. I also combine MLD with a deep tissue treatment to be practiced at the
3776. end of treatment for more relaxing benefits.</span></span></span></div>
3777. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3778.  
3779. </span></span><br />
3780. <div class="MsoNormal" style="text-align: justify;">
3781. <br /></div>
3782. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3783.  
3784. </span></span><br />
3785. <div class="MsoNormal" style="text-align: justify;">
3786. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">I primarily trained to be a Soft Tissue Sports and Remedial Massage
3787. Therapist, but studied MLD for a friend who contracted cellulitis and as a
3788. result of this, her lymphatic system does not perform as it should.  So I trained initially to treat her and have
3789. found many other benefits from the treatment.</span></span></span></div>
3790. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3791.  
3792. </span></span><br />
3793. <div class="MsoNormal" style="text-align: justify;">
3794. <br /></div>
3795. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3796.  
3797. </span></span><br />
3798. <div class="MsoNormal" style="text-align: justify;">
3799. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">I am currently studying Trigger Point Therapy to add to my tools as
3800. a Soft Tissue Therapist.</span></span></span></div>
3801. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3802.  
3803. </span></span><br />
3804. <div class="MsoNormal" style="text-align: justify;">
3805. <br /></div>
3806. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3807.  
3808. </span></span><br />
3809. <div class="MsoNormal" style="text-align: justify;">
3810. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">Paula Agate </span></span></span></div>
3811. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3812.  
3813. </span></span><br />
3814. <div class="MsoNormal" style="text-align: justify;">
3815. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">Soft Tissue Therapist</span></span></span></div>
3816. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3817.  
3818. </span></span><br />
3819. <div class="MsoNormal" style="text-align: justify;">
3820. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">Sports & Remedial Massage</span></span></span></div>
3821. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3822.  
3823. </span></span><br />
3824. <div class="MsoNormal" style="text-align: justify;">
3825. <br /></div>
3826. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
3827.  
3828. </span></span><br />
3829. <div class="MsoNormal" style="text-align: justify;">
3830. <span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US">Read more about <a href="http://www.chartclinic.co.uk/paulaagate.htm">Paula
3831. here</a></span></span></span></div>
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4023.   Name="Message Header"/>
4024.  <w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
4025.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4026.   Name="Salutation"/>
4027.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4028.   Name="Date"/>
4029.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4030.   Name="Body Text First Indent"/>
4031.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4032.   Name="Body Text First Indent 2"/>
4033.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4034.   Name="Note Heading"/>
4035.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4036.   Name="Body Text 2"/>
4037.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4038.   Name="Body Text 3"/>
4039.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4040.   Name="Body Text Indent 2"/>
4041.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4042.   Name="Body Text Indent 3"/>
4043.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4044.   Name="Block Text"/>
4045.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4046.   Name="Hyperlink"/>
4047.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4048.   Name="FollowedHyperlink"/>
4049.  <w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
4050.  <w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
4051.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4052.   Name="Document Map"/>
4053.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4054.   Name="Plain Text"/>
4055.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4056.   Name="E-mail Signature"/>
4057.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4058.   Name="HTML Top of Form"/>
4059.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4060.   Name="HTML Bottom of Form"/>
4061.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4062.   Name="Normal (Web)"/>
4063.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4064.   Name="HTML Acronym"/>
4065.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4066.   Name="HTML Address"/>
4067.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4068.   Name="HTML Cite"/>
4069.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4070.   Name="HTML Code"/>
4071.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4072.   Name="HTML Definition"/>
4073.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4074.   Name="HTML Keyboard"/>
4075.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4076.   Name="HTML Preformatted"/>
4077.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4078.   Name="HTML Sample"/>
4079.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4080.   Name="HTML Typewriter"/>
4081.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4082.   Name="HTML Variable"/>
4083.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4084.   Name="Normal Table"/>
4085.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4086.   Name="annotation subject"/>
4087.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4088.   Name="No List"/>
4089.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4090.   Name="Outline List 1"/>
4091.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4092.   Name="Outline List 2"/>
4093.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4094.   Name="Outline List 3"/>
4095.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4096.   Name="Table Simple 1"/>
4097.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4098.   Name="Table Simple 2"/>
4099.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4100.   Name="Table Simple 3"/>
4101.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4102.   Name="Table Classic 1"/>
4103.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4104.   Name="Table Classic 2"/>
4105.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4106.   Name="Table Classic 3"/>
4107.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4108.   Name="Table Classic 4"/>
4109.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4110.   Name="Table Colorful 1"/>
4111.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4112.   Name="Table Colorful 2"/>
4113.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4114.   Name="Table Colorful 3"/>
4115.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4116.   Name="Table Columns 1"/>
4117.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4118.   Name="Table Columns 2"/>
4119.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4120.   Name="Table Columns 3"/>
4121.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4122.   Name="Table Columns 4"/>
4123.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4124.   Name="Table Columns 5"/>
4125.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4126.   Name="Table Grid 1"/>
4127.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4128.   Name="Table Grid 2"/>
4129.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4130.   Name="Table Grid 3"/>
4131.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4132.   Name="Table Grid 4"/>
4133.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4134.   Name="Table Grid 5"/>
4135.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4136.   Name="Table Grid 6"/>
4137.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4138.   Name="Table Grid 7"/>
4139.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4140.   Name="Table Grid 8"/>
4141.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4142.   Name="Table List 1"/>
4143.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4144.   Name="Table List 2"/>
4145.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4146.   Name="Table List 3"/>
4147.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4148.   Name="Table List 4"/>
4149.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4150.   Name="Table List 5"/>
4151.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4152.   Name="Table List 6"/>
4153.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4154.   Name="Table List 7"/>
4155.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4156.   Name="Table List 8"/>
4157.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4158.   Name="Table 3D effects 1"/>
4159.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4160.   Name="Table 3D effects 2"/>
4161.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4162.   Name="Table 3D effects 3"/>
4163.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4164.   Name="Table Contemporary"/>
4165.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4166.   Name="Table Elegant"/>
4167.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4168.   Name="Table Professional"/>
4169.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4170.   Name="Table Subtle 1"/>
4171.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4172.   Name="Table Subtle 2"/>
4173.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4174.   Name="Table Web 1"/>
4175.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4176.   Name="Table Web 2"/>
4177.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4178.   Name="Table Web 3"/>
4179.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4180.   Name="Balloon Text"/>
4181.  <w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
4182.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4183.   Name="Table Theme"/>
4184.  <w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
4185.  <w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
4186.  <w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
4187.  <w:LsdException Locked="false" Priority="61" Name="Light List"/>
4188.  <w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
4189.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
4190.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
4191.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
4192.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
4193.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
4194.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
4195.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
4196.  <w:LsdException Locked="false" Priority="70" Name="Dark List"/>
4197.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
4198.  <w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
4199.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
4200.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
4201.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
4202.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
4203.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
4204.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
4205.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
4206.  <w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
4207.  <w:LsdException Locked="false" Priority="34" QFormat="true"
4208.   Name="List Paragraph"/>
4209.  <w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
4210.  <w:LsdException Locked="false" Priority="30" QFormat="true"
4211.   Name="Intense Quote"/>
4212.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
4213.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
4214.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
4215.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
4216.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
4217.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
4218.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
4219.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
4220.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
4221.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
4222.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
4223.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
4224.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
4225.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
4226.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
4227.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
4228.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
4229.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
4230.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
4231.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
4232.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
4233.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
4234.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
4235.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
4236.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
4237.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
4238.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
4239.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
4240.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
4241.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
4242.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
4243.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
4244.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
4245.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
4246.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
4247.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
4248.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
4249.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
4250.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
4251.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
4252.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
4253.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
4254.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
4255.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
4256.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
4257.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
4258.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
4259.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
4260.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
4261.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
4262.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
4263.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
4264.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
4265.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
4266.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
4267.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
4268.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
4269.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
4270.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
4271.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
4272.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
4273.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
4274.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
4275.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
4276.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
4277.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
4278.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
4279.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
4280.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
4281.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
4282.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
4283.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
4284.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
4285.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
4286.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
4287.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
4288.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
4289.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
4290.  <w:LsdException Locked="false" Priority="19" QFormat="true"
4291.   Name="Subtle Emphasis"/>
4292.  <w:LsdException Locked="false" Priority="21" QFormat="true"
4293.   Name="Intense Emphasis"/>
4294.  <w:LsdException Locked="false" Priority="31" QFormat="true"
4295.   Name="Subtle Reference"/>
4296.  <w:LsdException Locked="false" Priority="32" QFormat="true"
4297.   Name="Intense Reference"/>
4298.  <w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
4299.  <w:LsdException Locked="false" Priority="37" SemiHidden="true"
4300.   UnhideWhenUsed="true" Name="Bibliography"/>
4301.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
4302.   UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
4303.  <w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
4304.  <w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
4305.  <w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
4306.  <w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
4307.  <w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
4308.  <w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
4309.  <w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
4310.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
4311.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
4312.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
4313.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
4314.  <w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
4315.  <w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
4316.  <w:LsdException Locked="false" Priority="46"
4317.   Name="Grid Table 1 Light Accent 1"/>
4318.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
4319.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
4320.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
4321.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
4322.  <w:LsdException Locked="false" Priority="51"
4323.   Name="Grid Table 6 Colorful Accent 1"/>
4324.  <w:LsdException Locked="false" Priority="52"
4325.   Name="Grid Table 7 Colorful Accent 1"/>
4326.  <w:LsdException Locked="false" Priority="46"
4327.   Name="Grid Table 1 Light Accent 2"/>
4328.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
4329.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
4330.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
4331.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
4332.  <w:LsdException Locked="false" Priority="51"
4333.   Name="Grid Table 6 Colorful Accent 2"/>
4334.  <w:LsdException Locked="false" Priority="52"
4335.   Name="Grid Table 7 Colorful Accent 2"/>
4336.  <w:LsdException Locked="false" Priority="46"
4337.   Name="Grid Table 1 Light Accent 3"/>
4338.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
4339.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
4340.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
4341.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
4342.  <w:LsdException Locked="false" Priority="51"
4343.   Name="Grid Table 6 Colorful Accent 3"/>
4344.  <w:LsdException Locked="false" Priority="52"
4345.   Name="Grid Table 7 Colorful Accent 3"/>
4346.  <w:LsdException Locked="false" Priority="46"
4347.   Name="Grid Table 1 Light Accent 4"/>
4348.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
4349.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
4350.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
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4705.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4706.   Name="HTML Address"/>
4707.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4708.   Name="HTML Cite"/>
4709.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4710.   Name="HTML Code"/>
4711.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4712.   Name="HTML Definition"/>
4713.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4714.   Name="HTML Keyboard"/>
4715.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4716.   Name="HTML Preformatted"/>
4717.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4718.   Name="HTML Sample"/>
4719.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4720.   Name="HTML Typewriter"/>
4721.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4722.   Name="HTML Variable"/>
4723.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4724.   Name="Normal Table"/>
4725.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4726.   Name="annotation subject"/>
4727.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4728.   Name="No List"/>
4729.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4730.   Name="Outline List 1"/>
4731.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4732.   Name="Outline List 2"/>
4733.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4734.   Name="Outline List 3"/>
4735.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4736.   Name="Table Simple 1"/>
4737.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4738.   Name="Table Simple 2"/>
4739.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4740.   Name="Table Simple 3"/>
4741.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4742.   Name="Table Classic 1"/>
4743.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4744.   Name="Table Classic 2"/>
4745.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4746.   Name="Table Classic 3"/>
4747.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4748.   Name="Table Classic 4"/>
4749.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4750.   Name="Table Colorful 1"/>
4751.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4752.   Name="Table Colorful 2"/>
4753.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4754.   Name="Table Colorful 3"/>
4755.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4756.   Name="Table Columns 1"/>
4757.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4758.   Name="Table Columns 2"/>
4759.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4760.   Name="Table Columns 3"/>
4761.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4762.   Name="Table Columns 4"/>
4763.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4764.   Name="Table Columns 5"/>
4765.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4766.   Name="Table Grid 1"/>
4767.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4768.   Name="Table Grid 2"/>
4769.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4770.   Name="Table Grid 3"/>
4771.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4772.   Name="Table Grid 4"/>
4773.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4774.   Name="Table Grid 5"/>
4775.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4776.   Name="Table Grid 6"/>
4777.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4778.   Name="Table Grid 7"/>
4779.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4780.   Name="Table Grid 8"/>
4781.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4782.   Name="Table List 1"/>
4783.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4784.   Name="Table List 2"/>
4785.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4786.   Name="Table List 3"/>
4787.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4788.   Name="Table List 4"/>
4789.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4790.   Name="Table List 5"/>
4791.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4792.   Name="Table List 6"/>
4793.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4794.   Name="Table List 7"/>
4795.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4796.   Name="Table List 8"/>
4797.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4798.   Name="Table 3D effects 1"/>
4799.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4800.   Name="Table 3D effects 2"/>
4801.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4802.   Name="Table 3D effects 3"/>
4803.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4804.   Name="Table Contemporary"/>
4805.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4806.   Name="Table Elegant"/>
4807.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4808.   Name="Table Professional"/>
4809.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4810.   Name="Table Subtle 1"/>
4811.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4812.   Name="Table Subtle 2"/>
4813.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4814.   Name="Table Web 1"/>
4815.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4816.   Name="Table Web 2"/>
4817.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4818.   Name="Table Web 3"/>
4819.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4820.   Name="Balloon Text"/>
4821.  <w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
4822.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
4823.   Name="Table Theme"/>
4824.  <w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
4825.  <w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
4826.  <w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
4827.  <w:LsdException Locked="false" Priority="61" Name="Light List"/>
4828.  <w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
4829.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
4830.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
4831.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
4832.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
4833.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
4834.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
4835.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
4836.  <w:LsdException Locked="false" Priority="70" Name="Dark List"/>
4837.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
4838.  <w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
4839.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
4840.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
4841.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
4842.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
4843.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
4844.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
4845.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
4846.  <w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
4847.  <w:LsdException Locked="false" Priority="34" QFormat="true"
4848.   Name="List Paragraph"/>
4849.  <w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
4850.  <w:LsdException Locked="false" Priority="30" QFormat="true"
4851.   Name="Intense Quote"/>
4852.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
4853.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
4854.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
4855.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
4856.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
4857.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
4858.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
4859.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
4860.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
4861.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
4862.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
4863.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
4864.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
4865.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
4866.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
4867.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
4868.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
4869.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
4870.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
4871.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
4872.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
4873.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
4874.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
4875.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
4876.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
4877.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
4878.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
4879.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
4880.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
4881.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
4882.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
4883.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
4884.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
4885.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
4886.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
4887.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
4888.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
4889.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
4890.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
4891.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
4892.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
4893.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
4894.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
4895.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
4896.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
4897.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
4898.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
4899.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
4900.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
4901.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
4902.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
4903.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
4904.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
4905.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
4906.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
4907.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
4908.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
4909.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
4910.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
4911.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
4912.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
4913.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
4914.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
4915.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
4916.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
4917.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
4918.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
4919.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
4920.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
4921.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
4922.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
4923.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
4924.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
4925.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
4926.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
4927.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
4928.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
4929.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
4930.  <w:LsdException Locked="false" Priority="19" QFormat="true"
4931.   Name="Subtle Emphasis"/>
4932.  <w:LsdException Locked="false" Priority="21" QFormat="true"
4933.   Name="Intense Emphasis"/>
4934.  <w:LsdException Locked="false" Priority="31" QFormat="true"
4935.   Name="Subtle Reference"/>
4936.  <w:LsdException Locked="false" Priority="32" QFormat="true"
4937.   Name="Intense Reference"/>
4938.  <w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
4939.  <w:LsdException Locked="false" Priority="37" SemiHidden="true"
4940.   UnhideWhenUsed="true" Name="Bibliography"/>
4941.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
4942.   UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
4943.  <w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
4944.  <w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
4945.  <w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
4946.  <w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
4947.  <w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
4948.  <w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
4949.  <w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
4950.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
4951.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
4952.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
4953.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
4954.  <w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
4955.  <w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
4956.  <w:LsdException Locked="false" Priority="46"
4957.   Name="Grid Table 1 Light Accent 1"/>
4958.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
4959.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
4960.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
4961.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
4962.  <w:LsdException Locked="false" Priority="51"
4963.   Name="Grid Table 6 Colorful Accent 1"/>
4964.  <w:LsdException Locked="false" Priority="52"
4965.   Name="Grid Table 7 Colorful Accent 1"/>
4966.  <w:LsdException Locked="false" Priority="46"
4967.   Name="Grid Table 1 Light Accent 2"/>
4968.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
4969.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
4970.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
4971.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
4972.  <w:LsdException Locked="false" Priority="51"
4973.   Name="Grid Table 6 Colorful Accent 2"/>
4974.  <w:LsdException Locked="false" Priority="52"
4975.   Name="Grid Table 7 Colorful Accent 2"/>
4976.  <w:LsdException Locked="false" Priority="46"
4977.   Name="Grid Table 1 Light Accent 3"/>
4978.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
4979.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
4980.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
4981.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
4982.  <w:LsdException Locked="false" Priority="51"
4983.   Name="Grid Table 6 Colorful Accent 3"/>
4984.  <w:LsdException Locked="false" Priority="52"
4985.   Name="Grid Table 7 Colorful Accent 3"/>
4986.  <w:LsdException Locked="false" Priority="46"
4987.   Name="Grid Table 1 Light Accent 4"/>
4988.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
4989.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
4990.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
4991.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
4992.  <w:LsdException Locked="false" Priority="51"
4993.   Name="Grid Table 6 Colorful Accent 4"/>
4994.  <w:LsdException Locked="false" Priority="52"
4995.   Name="Grid Table 7 Colorful Accent 4"/>
4996.  <w:LsdException Locked="false" Priority="46"
4997.   Name="Grid Table 1 Light Accent 5"/>
4998.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
4999.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
5000.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
5001.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
5002.  <w:LsdException Locked="false" Priority="51"
5003.   Name="Grid Table 6 Colorful Accent 5"/>
5004.  <w:LsdException Locked="false" Priority="52"
5005.   Name="Grid Table 7 Colorful Accent 5"/>
5006.  <w:LsdException Locked="false" Priority="46"
5007.   Name="Grid Table 1 Light Accent 6"/>
5008.  <w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
5009.  <w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
5010.  <w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
5011.  <w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
5012.  <w:LsdException Locked="false" Priority="51"
5013.   Name="Grid Table 6 Colorful Accent 6"/>
5014.  <w:LsdException Locked="false" Priority="52"
5015.   Name="Grid Table 7 Colorful Accent 6"/>
5016.  <w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
5017.  <w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
5018.  <w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
5019.  <w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
5020.  <w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
5021.  <w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
5022.  <w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
5023.  <w:LsdException Locked="false" Priority="46"
5024.   Name="List Table 1 Light Accent 1"/>
5025.  <w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
5026.  <w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
5027.  <w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
5028.  <w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
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5109.  
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5112. <br /></div>
5113. <div class="separator" style="clear: both; text-align: center;">
5114. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL15f2KzblfxxE3buMgsT-2gXg6R_9E9qJm49Y38etboImftW34SQMXFu0hYaZCkb8tv7veUJQJcyak9xdbCHzvxls3sPsHZPKdX54e9agCrir4UCYlWZjk-J3-jPNId0PgFZGWkLmkJ8k/s1600/dreamstime_m_6860673.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL15f2KzblfxxE3buMgsT-2gXg6R_9E9qJm49Y38etboImftW34SQMXFu0hYaZCkb8tv7veUJQJcyak9xdbCHzvxls3sPsHZPKdX54e9agCrir4UCYlWZjk-J3-jPNId0PgFZGWkLmkJ8k/s400/dreamstime_m_6860673.jpg" width="400" /></a></div>
5115. <br />
5116. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
5117. <br /></div>
5118. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
5119. <span style="font-family: inherit;">Lower
5120. back pain? Mid back pain? Neck pain or headaches? You name it and most people
5121. working at a desk will have suffered with something over their working
5122. lifetime. And with such a large percentage of people working at desks for long
5123. hours nowadays, its no surprise we see a big portion of these people at the
5124. Chart Clinic complaining of numerous aches and pains.</span></div>
5125. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
5126. <span style="font-family: inherit;">It’s
5127. because of this high volume that I have really started to enjoy treating and
5128. helping people with desk or posture related issues (working is usually bad
5129. enough without having to do it in pain!). </span></div>
5130. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
5131. <br /></div>
5132. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
5133. <span style="font-family: inherit;">As
5134. I mentioned previously, symptoms can crop up anywhere but spinal and
5135. shoulder/wrist problems are most common. Injuries to the spine and/or spinal
5136. muscles are most frequent mainly due to people’s poor desk posture; shoulders
5137. rolled forward, upper back slumped and neck pitched back. This position is not
5138. natural and is especially not going to be good for your body for 8+ hours a
5139. day! Humans didn’t evolve over thousands of years to sit at desks and work on
5140. computers, our bodies are designed for movement! So the best thing to do is
5141. take lots of regular ‘movement' breaks (every 30 minutes, if possible) or even
5142. work standing up for periods if your office environment allows it.</span></div>
5143. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
5144. <span style="font-family: inherit;">Another
5145. tip to prevent pain or fatigue is to ensure that your desk is ergonomically set
5146. up, i.e. your screen/desk is at the correct height, your chair has the correct
5147. amount of support and that you aren’t particularly rotated one way or another.
5148. If your desk set up isn’t ideal, speak to your management or HR department and
5149. ask them about an ergonomic assessment, it could save you and them hours of
5150. trouble!</span></div>
5151. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
5152. <br /></div>
5153. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
5154. <span style="font-family: inherit;">The
5155. other key area for overuse is the wrist and/or shoulders, again mainly brought
5156. about by poor desk set up. If your mouse or keyboard are even just slightly too
5157. far away this can lead to a build up of stress over time which in turn can
5158. develop into a chronic injury. You can even get specialist wrist protectors to
5159. stop things such as RSI developing, and again ask your company about these if
5160. you do already get symptoms into your fingers, wrists, arms or shoulders.</span></div>
5161. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
5162. <br /></div>
5163. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
5164. <span style="font-family: inherit;">Even
5165. when you try to do your absolute best at work in terms of keeping your posture
5166. correct and taking regular breaks, the body does sometimes still need a bit of
5167. external help and this is where we come in. A few osteopathic treatments in
5168. quick succession with a tailor made stretching programme should help get things
5169. moving and substantially decrease the pain. Then followed up with ongoing
5170. ‘maintenance’ treatment every 4-8 weeks is always advisable to keep things nice
5171. and flexible and allow your body to be able to cope with the physical stresses
5172. and pressures of being sat at a desk for 8 hours a day, 5 days a week!</span></div>
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5174. <br /></div>
5175. <div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
5176. <span style="font-family: inherit;">So
5177. don’t just accept your aches and pains, come and get them sorted at The Chart
5178. Clinic so you can get through your work day pain free and actually enjoy it
5179. (perhaps that might be pushing it!)</span></div>
5180. </description><link>http://chartclinic.blogspot.com/2016/05/osteopathy-work-related-injuries.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL15f2KzblfxxE3buMgsT-2gXg6R_9E9qJm49Y38etboImftW34SQMXFu0hYaZCkb8tv7veUJQJcyak9xdbCHzvxls3sPsHZPKdX54e9agCrir4UCYlWZjk-J3-jPNId0PgFZGWkLmkJ8k/s72-c/dreamstime_m_6860673.jpg" height="72" width="72"/><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-5038244912379507195</guid><pubDate>Sat, 16 Apr 2016 05:44:00 +0000</pubDate><atom:updated>2016-04-16T06:44:21.625+01:00</atom:updated><title>Runners last minute marathon preparations</title><description>&lt;div style=&quot;text-align: left;&quot; unselectable=&quot;on&quot;&gt;
5181. <br />
5182. <br />
5183. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQPDGh2le_HBQYZVR6m75x4_wXAUoR9S2x4m01o58lsnCNkMXz1zTXeUiesNc0XUZGmRavkgcbDTXY6FSbOLbJoenJc6ys6jTm_mF1dAB22CygEG1yxHb8VC1108OmkEMHOT2ruRNyP6IA/s1600/2003+london+marathon.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQPDGh2le_HBQYZVR6m75x4_wXAUoR9S2x4m01o58lsnCNkMXz1zTXeUiesNc0XUZGmRavkgcbDTXY6FSbOLbJoenJc6ys6jTm_mF1dAB22CygEG1yxHb8VC1108OmkEMHOT2ruRNyP6IA/s320/2003+london+marathon.jpg" width="320" /></a><span style="font-family: "arial" , "helvetica" , sans-serif;">It’s
5184. been a long, gruelling journey to get to this point, but it is finally
5185. hear. Some of our runners <span style="font-family: "arial" , "helvetica" , sans-serif;">w<span style="font-family: "arial" , "helvetica" , sans-serif;">ill be <span style="font-family: "arial" , "helvetica" , sans-serif;">pounding the streets or</span></span></span> Brighton for the marathon <span style="font-family: "arial" , "helvetica" , sans-serif;">this </span>weekend, <span style="font-family: "arial" , "helvetica" , sans-serif;">and next week for </span>for
5186. the biggie the<span style="font-family: "arial" , "helvetica" , sans-serif;">  </span>London Marathon!</span></div>
5187. <br />
5188. <span style="font-family: "arial" , "helvetica" , sans-serif;">Runner’s,
5189. this week you should relax, you have been tapering for the past few
5190. weeks, now just enjoy this final week and look forward to the big day, <span style="mso-spacerun: yes;"> </span>the adrenaline and the uplifting support from the crowds, the experience alone will be amazing!</span><br />
5191. <br />
5192. <span style="font-family: "arial" , "helvetica" , sans-serif;">If
5193. you want to keep an eye on the weather visit the MET office website,
5194. this will help you prepare for what clothing you will need on the day, </span><span style="color: blue;"><a href="http://www.metoffice.gov.uk/events/london-marathon"><span style="font-family: "arial" , "helvetica" , sans-serif;">http://www.metoffice.gov.uk/events/london-marathon</span></a></span><br />
5195. <br />
5196. <div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
5197. <b><span style="font-family: "arial" , "helvetica" , sans-serif;">In the next few days it’s worth doing a few things in final preparation:</span></b></div>
5198. <ul>
5199. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
5200. <span style="font-family: "arial" , "helvetica" , sans-serif;">Rest and relax, you have done your training, now enjoy the rest and wait for race day.</span></div>
5201. </li>
5202. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
5203. <span style="font-family: "arial" , "helvetica" , sans-serif;">Consider a Sports Massage to help you physcially and mentally prepare.</span></div>
5204. </li>
5205. </ul>
5206. <ul>
5207. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
5208. <span style="font-family: "arial" , "helvetica" , sans-serif;">Eat sensibly this week; add an extra carb to your meals, such as jacket potato, rice or pasta.</span></div>
5209. </li>
5210. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
5211. <span style="font-family: "arial" , "helvetica" , sans-serif;">Trim your toenails before race day – to avoid any discomfort in your shoes.</span></div>
5212. </li>
5213. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
5214. <span style="font-family: "arial" , "helvetica" , sans-serif;">Pick your clothing for the appropriate weather.</span></div>
5215. </li>
5216. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
5217. <span style="font-family: "arial" , "helvetica" , sans-serif;">Check your running shoes – Remove any twigs, stones etc. from soles and check the laces are not fraying.</span></div>
5218. </li>
5219. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
5220. <span style="font-family: "arial" , "helvetica" , sans-serif;">Drink plenty of fluid the day before race day – your urine should be a pale straw colour.</span></div>
5221. </li>
5222. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
5223. <span style="font-family: "arial" , "helvetica" , sans-serif;">On
5224. race morning apply some petroleum jelly or similar lubricant to
5225. sensitive areas such as nipples, thighs and between arms and chest to
5226. avoid chafing.</span></div>
5227. </li>
5228. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
5229. <span style="font-family: "arial" , "helvetica" , sans-serif;">Eat
5230. something light on race morning bagel, toast, cereal or a banana are
5231. all good choices. Avoid eating too heavy a meal the evening before.</span></div>
5232. </li>
5233. </ul>
5234. <div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
5235. <span style="font-family: "arial" , "helvetica" , sans-serif;">Good luck to all our marathon runners :-) - we will see you Monday for a well earned sports massage</span></div>
5236. </description><link>http://chartclinic.blogspot.com/2016/04/runners-last-minute-marathon.html</link><author>noreply@blogger.com (Anonymous)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQPDGh2le_HBQYZVR6m75x4_wXAUoR9S2x4m01o58lsnCNkMXz1zTXeUiesNc0XUZGmRavkgcbDTXY6FSbOLbJoenJc6ys6jTm_mF1dAB22CygEG1yxHb8VC1108OmkEMHOT2ruRNyP6IA/s72-c/2003+london+marathon.jpg" height="72" width="72"/><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-7649889651884420943</guid><pubDate>Wed, 30 Mar 2016 11:26:00 +0000</pubDate><atom:updated>2016-03-30T12:27:08.606+01:00</atom:updated><title>Neck Pain - An Osteopaths approach</title><description>&lt;div class=&quot;separator&quot; style=&quot;clear: both; text-align: center;&quot;&gt;
5237. </div>
5238. <div class="separator" style="clear: both; text-align: center;">
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5318.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5319.   Name="index 7"/>
5320.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5321.   Name="index 8"/>
5322.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5323.   Name="index 9"/>
5324.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
5325.   UnhideWhenUsed="true" Name="toc 1"/>
5326.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
5327.   UnhideWhenUsed="true" Name="toc 2"/>
5328.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
5329.   UnhideWhenUsed="true" Name="toc 3"/>
5330.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
5331.   UnhideWhenUsed="true" Name="toc 4"/>
5332.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
5333.   UnhideWhenUsed="true" Name="toc 5"/>
5334.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
5335.   UnhideWhenUsed="true" Name="toc 6"/>
5336.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
5337.   UnhideWhenUsed="true" Name="toc 7"/>
5338.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
5339.   UnhideWhenUsed="true" Name="toc 8"/>
5340.  <w:LsdException Locked="false" Priority="39" SemiHidden="true"
5341.   UnhideWhenUsed="true" Name="toc 9"/>
5342.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5343.   Name="Normal Indent"/>
5344.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5345.   Name="footnote text"/>
5346.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5347.   Name="annotation text"/>
5348.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5349.   Name="header"/>
5350.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5351.   Name="footer"/>
5352.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5353.   Name="index heading"/>
5354.  <w:LsdException Locked="false" Priority="35" SemiHidden="true"
5355.   UnhideWhenUsed="true" QFormat="true" Name="caption"/>
5356.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5357.   Name="table of figures"/>
5358.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5359.   Name="envelope address"/>
5360.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5361.   Name="envelope return"/>
5362.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5363.   Name="footnote reference"/>
5364.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5365.   Name="annotation reference"/>
5366.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5367.   Name="line number"/>
5368.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5369.   Name="page number"/>
5370.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5371.   Name="endnote reference"/>
5372.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5373.   Name="endnote text"/>
5374.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5375.   Name="table of authorities"/>
5376.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5377.   Name="macro"/>
5378.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5379.   Name="toa heading"/>
5380.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5381.   Name="List"/>
5382.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5383.   Name="List Bullet"/>
5384.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5385.   Name="List Number"/>
5386.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5387.   Name="List 2"/>
5388.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5389.   Name="List 3"/>
5390.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5391.   Name="List 4"/>
5392.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5393.   Name="List 5"/>
5394.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5395.   Name="List Bullet 2"/>
5396.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5397.   Name="List Bullet 3"/>
5398.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5399.   Name="List Bullet 4"/>
5400.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5401.   Name="List Bullet 5"/>
5402.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5403.   Name="List Number 2"/>
5404.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5405.   Name="List Number 3"/>
5406.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5407.   Name="List Number 4"/>
5408.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5409.   Name="List Number 5"/>
5410.  <w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
5411.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5412.   Name="Closing"/>
5413.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5414.   Name="Signature"/>
5415.  <w:LsdException Locked="false" Priority="1" SemiHidden="true"
5416.   UnhideWhenUsed="true" Name="Default Paragraph Font"/>
5417.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5418.   Name="Body Text"/>
5419.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5420.   Name="Body Text Indent"/>
5421.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5422.   Name="List Continue"/>
5423.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5424.   Name="List Continue 2"/>
5425.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5426.   Name="List Continue 3"/>
5427.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5428.   Name="List Continue 4"/>
5429.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5430.   Name="List Continue 5"/>
5431.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5432.   Name="Message Header"/>
5433.  <w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
5434.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5435.   Name="Salutation"/>
5436.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5437.   Name="Date"/>
5438.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5439.   Name="Body Text First Indent"/>
5440.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5441.   Name="Body Text First Indent 2"/>
5442.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5443.   Name="Note Heading"/>
5444.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5445.   Name="Body Text 2"/>
5446.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5447.   Name="Body Text 3"/>
5448.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5449.   Name="Body Text Indent 2"/>
5450.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5451.   Name="Body Text Indent 3"/>
5452.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5453.   Name="Block Text"/>
5454.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5455.   Name="Hyperlink"/>
5456.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5457.   Name="FollowedHyperlink"/>
5458.  <w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
5459.  <w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
5460.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5461.   Name="Document Map"/>
5462.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5463.   Name="Plain Text"/>
5464.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5465.   Name="E-mail Signature"/>
5466.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5467.   Name="HTML Top of Form"/>
5468.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5469.   Name="HTML Bottom of Form"/>
5470.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5471.   Name="Normal (Web)"/>
5472.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5473.   Name="HTML Acronym"/>
5474.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5475.   Name="HTML Address"/>
5476.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5477.   Name="HTML Cite"/>
5478.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5479.   Name="HTML Code"/>
5480.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5481.   Name="HTML Definition"/>
5482.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5483.   Name="HTML Keyboard"/>
5484.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5485.   Name="HTML Preformatted"/>
5486.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5487.   Name="HTML Sample"/>
5488.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5489.   Name="HTML Typewriter"/>
5490.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5491.   Name="HTML Variable"/>
5492.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5493.   Name="Normal Table"/>
5494.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5495.   Name="annotation subject"/>
5496.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5497.   Name="No List"/>
5498.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5499.   Name="Outline List 1"/>
5500.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5501.   Name="Outline List 2"/>
5502.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5503.   Name="Outline List 3"/>
5504.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5505.   Name="Table Simple 1"/>
5506.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5507.   Name="Table Simple 2"/>
5508.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5509.   Name="Table Simple 3"/>
5510.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5511.   Name="Table Classic 1"/>
5512.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5513.   Name="Table Classic 2"/>
5514.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5515.   Name="Table Classic 3"/>
5516.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5517.   Name="Table Classic 4"/>
5518.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5519.   Name="Table Colorful 1"/>
5520.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5521.   Name="Table Colorful 2"/>
5522.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5523.   Name="Table Colorful 3"/>
5524.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5525.   Name="Table Columns 1"/>
5526.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5527.   Name="Table Columns 2"/>
5528.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5529.   Name="Table Columns 3"/>
5530.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5531.   Name="Table Columns 4"/>
5532.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5533.   Name="Table Columns 5"/>
5534.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5535.   Name="Table Grid 1"/>
5536.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5537.   Name="Table Grid 2"/>
5538.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5539.   Name="Table Grid 3"/>
5540.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5541.   Name="Table Grid 4"/>
5542.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5543.   Name="Table Grid 5"/>
5544.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5545.   Name="Table Grid 6"/>
5546.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5547.   Name="Table Grid 7"/>
5548.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5549.   Name="Table Grid 8"/>
5550.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5551.   Name="Table List 1"/>
5552.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5553.   Name="Table List 2"/>
5554.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5555.   Name="Table List 3"/>
5556.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5557.   Name="Table List 4"/>
5558.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5559.   Name="Table List 5"/>
5560.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5561.   Name="Table List 6"/>
5562.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5563.   Name="Table List 7"/>
5564.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5565.   Name="Table List 8"/>
5566.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5567.   Name="Table 3D effects 1"/>
5568.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5569.   Name="Table 3D effects 2"/>
5570.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5571.   Name="Table 3D effects 3"/>
5572.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5573.   Name="Table Contemporary"/>
5574.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5575.   Name="Table Elegant"/>
5576.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5577.   Name="Table Professional"/>
5578.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5579.   Name="Table Subtle 1"/>
5580.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5581.   Name="Table Subtle 2"/>
5582.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5583.   Name="Table Web 1"/>
5584.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5585.   Name="Table Web 2"/>
5586.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5587.   Name="Table Web 3"/>
5588.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5589.   Name="Balloon Text"/>
5590.  <w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
5591.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
5592.   Name="Table Theme"/>
5593.  <w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
5594.  <w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
5595.  <w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
5596.  <w:LsdException Locked="false" Priority="61" Name="Light List"/>
5597.  <w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
5598.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
5599.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
5600.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
5601.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
5602.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
5603.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
5604.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
5605.  <w:LsdException Locked="false" Priority="70" Name="Dark List"/>
5606.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
5607.  <w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
5608.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
5609.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
5610.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
5611.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
5612.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
5613.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
5614.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
5615.  <w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
5616.  <w:LsdException Locked="false" Priority="34" QFormat="true"
5617.   Name="List Paragraph"/>
5618.  <w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
5619.  <w:LsdException Locked="false" Priority="30" QFormat="true"
5620.   Name="Intense Quote"/>
5621.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
5622.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
5623.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
5624.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
5625.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
5626.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
5627.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
5628.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
5629.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
5630.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
5631.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
5632.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
5633.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
5634.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
5635.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
5636.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
5637.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
5638.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
5639.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
5640.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
5641.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
5642.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
5643.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
5644.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
5645.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
5646.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
5647.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
5648.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
5649.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
5650.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
5651.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
5652.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
5653.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
5654.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
5655.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
5656.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
5657.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
5658.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
5659.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
5660.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
5661.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
5662.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
5663.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
5664.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
5665.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
5666.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
5667.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
5668.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
5669.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
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5880. <![endif]--><span style="font-family: "arial" , sans-serif;">Neck pain is common in people
5881. of all ages and is often caused by how we use our necks.</span><br />
5882. <span style="font-family: "arial" , sans-serif;">Working all day bent over a
5883. computer, driving long distances, poor posture while standing or sitting,
5884. stress and tiredness are all factors that can cause the muscles in the neck and
5885. upper back to become tight and the joints to become stiff which can contribute
5886. to ongoing neck pain.</span><br />
5887. <br />
5888. <span style="font-family: "arial" , sans-serif;">Sometimes a nerve in your neck
5889. can become irritated or “trapped” and cause pain in the arm going down
5890. into your shoulder or the hand, and may be accompanied by pins and needles and
5891. numbness.</span><br />
5892. <br />
5893. <span style="font-family: "arial" , sans-serif;">Some headaches can be the
5894. result of tension or stiffness in the neck and upper back.</span><br />
5895. <span style="font-family: "arial" , sans-serif;">Osteoarthritis or age-related
5896. wear and tear in the neck can also cause muscular pain from the neck into the
5897. shoulder as well as some stiffness in moving the neck.</span><br />
5898. <div style="margin-left: 18.0pt;">
5899. <br /></div>
5900. <span style="font-family: "arial" , sans-serif;">How
5901. can an Osteopath help?</span><br />
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6027.   Name="annotation reference"/>
6028.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6029.   Name="line number"/>
6030.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6031.   Name="page number"/>
6032.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6033.   Name="endnote reference"/>
6034.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6035.   Name="endnote text"/>
6036.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6037.   Name="table of authorities"/>
6038.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6039.   Name="macro"/>
6040.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6041.   Name="toa heading"/>
6042.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6043.   Name="List"/>
6044.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6045.   Name="List Bullet"/>
6046.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6047.   Name="List Number"/>
6048.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6049.   Name="List 2"/>
6050.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6051.   Name="List 3"/>
6052.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6053.   Name="List 4"/>
6054.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6055.   Name="List 5"/>
6056.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6057.   Name="List Bullet 2"/>
6058.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6059.   Name="List Bullet 3"/>
6060.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6061.   Name="List Bullet 4"/>
6062.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6063.   Name="List Bullet 5"/>
6064.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6065.   Name="List Number 2"/>
6066.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6067.   Name="List Number 3"/>
6068.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6069.   Name="List Number 4"/>
6070.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6071.   Name="List Number 5"/>
6072.  <w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
6073.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6074.   Name="Closing"/>
6075.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6076.   Name="Signature"/>
6077.  <w:LsdException Locked="false" Priority="1" SemiHidden="true"
6078.   UnhideWhenUsed="true" Name="Default Paragraph Font"/>
6079.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6080.   Name="Body Text"/>
6081.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6082.   Name="Body Text Indent"/>
6083.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6084.   Name="List Continue"/>
6085.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6086.   Name="List Continue 2"/>
6087.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6088.   Name="List Continue 3"/>
6089.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6090.   Name="List Continue 4"/>
6091.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6092.   Name="List Continue 5"/>
6093.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6094.   Name="Message Header"/>
6095.  <w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
6096.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6097.   Name="Salutation"/>
6098.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6099.   Name="Date"/>
6100.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6101.   Name="Body Text First Indent"/>
6102.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6103.   Name="Body Text First Indent 2"/>
6104.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6105.   Name="Note Heading"/>
6106.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6107.   Name="Body Text 2"/>
6108.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6109.   Name="Body Text 3"/>
6110.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6111.   Name="Body Text Indent 2"/>
6112.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6113.   Name="Body Text Indent 3"/>
6114.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6115.   Name="Block Text"/>
6116.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6117.   Name="Hyperlink"/>
6118.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6119.   Name="FollowedHyperlink"/>
6120.  <w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
6121.  <w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
6122.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6123.   Name="Document Map"/>
6124.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6125.   Name="Plain Text"/>
6126.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6127.   Name="E-mail Signature"/>
6128.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6129.   Name="HTML Top of Form"/>
6130.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6131.   Name="HTML Bottom of Form"/>
6132.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6133.   Name="Normal (Web)"/>
6134.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6135.   Name="HTML Acronym"/>
6136.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6137.   Name="HTML Address"/>
6138.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6139.   Name="HTML Cite"/>
6140.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6141.   Name="HTML Code"/>
6142.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6143.   Name="HTML Definition"/>
6144.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6145.   Name="HTML Keyboard"/>
6146.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6147.   Name="HTML Preformatted"/>
6148.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6149.   Name="HTML Sample"/>
6150.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6151.   Name="HTML Typewriter"/>
6152.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6153.   Name="HTML Variable"/>
6154.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6155.   Name="Normal Table"/>
6156.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6157.   Name="annotation subject"/>
6158.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6159.   Name="No List"/>
6160.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6161.   Name="Outline List 1"/>
6162.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6163.   Name="Outline List 2"/>
6164.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6165.   Name="Outline List 3"/>
6166.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6167.   Name="Table Simple 1"/>
6168.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6169.   Name="Table Simple 2"/>
6170.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6171.   Name="Table Simple 3"/>
6172.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6173.   Name="Table Classic 1"/>
6174.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6175.   Name="Table Classic 2"/>
6176.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6177.   Name="Table Classic 3"/>
6178.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6179.   Name="Table Classic 4"/>
6180.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6181.   Name="Table Colorful 1"/>
6182.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6183.   Name="Table Colorful 2"/>
6184.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6185.   Name="Table Colorful 3"/>
6186.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6187.   Name="Table Columns 1"/>
6188.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6189.   Name="Table Columns 2"/>
6190.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6191.   Name="Table Columns 3"/>
6192.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6193.   Name="Table Columns 4"/>
6194.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6195.   Name="Table Columns 5"/>
6196.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6197.   Name="Table Grid 1"/>
6198.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6199.   Name="Table Grid 2"/>
6200.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6201.   Name="Table Grid 3"/>
6202.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6203.   Name="Table Grid 4"/>
6204.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6205.   Name="Table Grid 5"/>
6206.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6207.   Name="Table Grid 6"/>
6208.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6209.   Name="Table Grid 7"/>
6210.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6211.   Name="Table Grid 8"/>
6212.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6213.   Name="Table List 1"/>
6214.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6215.   Name="Table List 2"/>
6216.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6217.   Name="Table List 3"/>
6218.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6219.   Name="Table List 4"/>
6220.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6221.   Name="Table List 5"/>
6222.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6223.   Name="Table List 6"/>
6224.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6225.   Name="Table List 7"/>
6226.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6227.   Name="Table List 8"/>
6228.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6229.   Name="Table 3D effects 1"/>
6230.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6231.   Name="Table 3D effects 2"/>
6232.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6233.   Name="Table 3D effects 3"/>
6234.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6235.   Name="Table Contemporary"/>
6236.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6237.   Name="Table Elegant"/>
6238.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6239.   Name="Table Professional"/>
6240.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6241.   Name="Table Subtle 1"/>
6242.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6243.   Name="Table Subtle 2"/>
6244.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6245.   Name="Table Web 1"/>
6246.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6247.   Name="Table Web 2"/>
6248.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6249.   Name="Table Web 3"/>
6250.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6251.   Name="Balloon Text"/>
6252.  <w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
6253.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
6254.   Name="Table Theme"/>
6255.  <w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
6256.  <w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
6257.  <w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
6258.  <w:LsdException Locked="false" Priority="61" Name="Light List"/>
6259.  <w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
6260.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
6261.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
6262.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
6263.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
6264.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
6265.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
6266.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
6267.  <w:LsdException Locked="false" Priority="70" Name="Dark List"/>
6268.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
6269.  <w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
6270.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
6271.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
6272.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
6273.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
6274.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
6275.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
6276.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
6277.  <w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
6278.  <w:LsdException Locked="false" Priority="34" QFormat="true"
6279.   Name="List Paragraph"/>
6280.  <w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
6281.  <w:LsdException Locked="false" Priority="30" QFormat="true"
6282.   Name="Intense Quote"/>
6283.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
6284.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
6285.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
6286.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
6287.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
6288.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
6289.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
6290.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
6291.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
6292.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
6293.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
6294.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
6295.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
6296.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
6297.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
6298.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
6299.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
6300.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
6301.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
6302.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
6303.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
6304.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
6305.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
6306.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
6307.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
6308.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
6309.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
6310.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
6311.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
6312.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
6313.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
6314.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
6315.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
6316.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
6317.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
6318.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
6319.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
6320.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
6321.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
6322.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
6323.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
6324.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
6325.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
6326.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
6327.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
6328.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
6329.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
6330.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
6331.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
6332.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
6333.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
6334.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
6335.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
6336.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
6337.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
6338.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
6339.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
6340.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
6341.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
6342.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
6343.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
6344.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
6345.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
6346.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
6347.  <w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
6348.  <w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
6349.  <w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
6350.  <w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
6351.  <w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
6352.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
6353.  <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
6354.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
6355.  <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
6356.  <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
6357.  <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
6358.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
6359.  <w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
6360.  <w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
6361.  <w:LsdException Locked="false" Priority="19" QFormat="true"
6362.   Name="Subtle Emphasis"/>
6363.  <w:LsdException Locked="false" Priority="21" QFormat="true"
6364.   Name="Intense Emphasis"/>
6365.  <w:LsdException Locked="false" Priority="31" QFormat="true"
6366.   Name="Subtle Reference"/>
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6542. <![endif]--><span style="font-family: "arial" , sans-serif;">Osteopaths can
6543. use a wide range of gentle manipulations depending on your age, fitness and
6544. diagnosis to reduce muscular tension in the neck and improve movement in the
6545. joints of the neck and upper back. We may gently massage the soft tissues or
6546. rhythmically “rock” the joints to release tension and sometimes we may gently
6547. manipulate the neck to move the joints and you may hear a “click”.</span><br />
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6550. <div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
6551. <span style="font-family: "arial" , sans-serif;">Treatment is
6552. different in every individual and sometimes it might involve treating other
6553. areas in the back and shoulders as well as the neck.</span></div>
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6555. <br /></div>
6556. <div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
6557. <span style="font-family: "arial" , sans-serif;">We may offer
6558. advice on your posture at work or in the car and give advice on exercise and
6559. stretching to help keep your neck and upper back muscles and joints relaxed.</span></div>
6560. <div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
6561. <br /></div>
6562. <div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
6563. <span style="font-family: "arial" , sans-serif;">X-rays, scans
6564. and other tests are sometimes required to make a diagnosis and your osteopath
6565. may refer to your GP or a specialist for any additional investigations or
6566. treatment.</span></div>
6567. <div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
6568. <br /></div>
6569. <div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
6570. <span style="font-family: "arial" , sans-serif;"><a href="http://www.chartclinic.co.uk/osteopathy.htm" target="_blank">Read more here </a></span></div>
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6572. <br /></div>
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6574. <br /></div>
6575. </description><link>http://chartclinic.blogspot.com/2016/03/neck-pain.html</link><author>noreply@blogger.com (James Clapham, Chart Clinic)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguSHTza4k5veZsX4Cs4HqgY6ldnlqJQBkHjsH_w4aeb7Mk-_M-LaFuo2i9QVieC4H6CBLcbh5ektuEGbcd6Rtzyxc_MKadxqXwO_M6FweM3LyG_JMv_JBNwWujIU1iaXQ3VriBdnJy7f5W/s72-c/neck.png" height="72" width="72"/><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-8516823483039068461</guid><pubDate>Wed, 09 Mar 2016 16:14:00 +0000</pubDate><atom:updated>2016-03-09T16:18:24.060+00:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">back ache</category><category domain="http://www.blogger.com/atom/ns#">back pain</category><category domain="http://www.blogger.com/atom/ns#">osteopath</category><title>What do Osteopaths treat? - Back pain</title><description>&lt;div class=&quot;separator&quot; style=&quot;clear: both; text-align: center;&quot;&gt;
6576. <span style="font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIRwp6VoHfFB6SUPiG24KKAMTVogdEK5rQDJwoxMiyzt3b6YO_W1mStqmouGExC0b0rIKCHyO0DW7HjPTbvYb-K8R4ivaoxgVF9WKgxRFOGIuNm7PnI2GOZ8RW5npI_Idz-qCAL_GztCpC/s1600/back+pain+poster.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIRwp6VoHfFB6SUPiG24KKAMTVogdEK5rQDJwoxMiyzt3b6YO_W1mStqmouGExC0b0rIKCHyO0DW7HjPTbvYb-K8R4ivaoxgVF9WKgxRFOGIuNm7PnI2GOZ8RW5npI_Idz-qCAL_GztCpC/s320/back+pain+poster.jpg" width="301" /></a></span></div>
6577. <br />
6578. <span style="font-family: "verdana" , sans-serif;"><b>Back pain</b> is a very common problem, with reports suggesting as many
6579. as eight out of ten of us will suffer from it at some point during our
6580. lives (1). Around 5.6 million working days in the UK are lost each year
6581. due to back pain, second only to stress (2, 3).</span><br />
6582. <span style="font-family: "verdana" , sans-serif;">
6583. </span><span style="font-family: "verdana" , sans-serif;">Back pain can affect anyone at any age, and can often be the result
6584. of a sprain or a strain of the structures of the back such as the
6585. muscles, ligaments, joints or damage to the discs. Osteoarthritis or
6586. wear and tear in the back can also be a reason.</span><br />
6587. <span style="font-family: "verdana" , sans-serif;">
6588. </span><span style="font-family: "verdana" , sans-serif;">Most of us know that back pain can be painful and inconvenient, but
6589. it’s not usually serious and will often resolve on its own within a few
6590. weeks. However, many people seek osteopathic treatment to address it
6591. quickly(4) and at a time and place of their own choice; and osteopaths
6592. are skilled at helping prevent back pain from becoming a chronic,
6593. long-term condition.</span><br />
6594. <br />
6595. <span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><a href="http://www.osteopathy.org/what-we-treat/back-pain/" target="_blank">For more information from the Institute of Osteopathy click here</a></span></span><br />
6596. <br />
6597. <span style="font-family: "verdana" , sans-serif;">Sources:</span><br />
6598. <span style="font-family: "verdana" , sans-serif;">
6599. </span>
6600. <ol>
6601. <li><span style="font-size: xx-small;"><span style="font-family: "verdana" , sans-serif;">Palmer KT, Walsh K, et al. Back pain in Britain: comparison of two
6602. prevalence surveys at an interval of 10 years BMJ 2000;320:1577-1578</span></span></li>
6603. <li><span style="font-size: xx-small;"><span style="font-family: "verdana" , sans-serif;">www.backcare.org.uk/factsandfigures</span></span></li>
6604. <li><span style="font-size: xx-small;"><span style="font-family: "verdana" , sans-serif;">www.nhs.uk/Livewell/workplacehealth/Pages/backpainatwork.aspx</span></span></li>
6605. <li><span style="font-size: xx-small;"><span style="font-family: "verdana" , sans-serif;">Gurry et al. (2004) looked at a multidisciplinary setting within
6606. Plymouth Primary Care Trust (PCT)46. It found that the return to work
6607. time was quicker using this service which included osteopaths than GP
6608. and physiotherapy services alone.</span></span></li>
6609. </ol>
6610. </description><link>http://chartclinic.blogspot.com/2016/03/blog-post.html</link><author>noreply@blogger.com (James Clapham, Chart Clinic)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIRwp6VoHfFB6SUPiG24KKAMTVogdEK5rQDJwoxMiyzt3b6YO_W1mStqmouGExC0b0rIKCHyO0DW7HjPTbvYb-K8R4ivaoxgVF9WKgxRFOGIuNm7PnI2GOZ8RW5npI_Idz-qCAL_GztCpC/s72-c/back+pain+poster.jpg" height="72" width="72"/><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-3116280833501156601</guid><pubDate>Fri, 15 Jan 2016 11:01:00 +0000</pubDate><atom:updated>2016-01-15T11:01:12.477+00:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">get fit</category><category domain="http://www.blogger.com/atom/ns#">gym</category><category domain="http://www.blogger.com/atom/ns#">injury</category><category domain="http://www.blogger.com/atom/ns#">New Year&#39;s resolutions</category><category domain="http://www.blogger.com/atom/ns#">pain relief in Reigate</category><category domain="http://www.blogger.com/atom/ns#">Running</category><title>New Years resolutions don&#39;t need to end with an injury...we can help</title><description>&lt;div class=&quot;separator&quot; style=&quot;clear: both; text-align: center;&quot;&gt;
6611. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdCV10FRRfasCcFqPZFkKF22s-zeuME1kWZHN_CcSj7O8DoXI53fk7PBrV7MaWP37C7wxbzKMgbeYJ2G6HSbuDfuXm6iTxjaLO1ruQmfYWghuP6ScPLal-JmoMZvD45Mg6pDtmdBedTD7Z/s1600/ny+res.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdCV10FRRfasCcFqPZFkKF22s-zeuME1kWZHN_CcSj7O8DoXI53fk7PBrV7MaWP37C7wxbzKMgbeYJ2G6HSbuDfuXm6iTxjaLO1ruQmfYWghuP6ScPLal-JmoMZvD45Mg6pDtmdBedTD7Z/s640/ny+res.jpg" width="454" /></a></div>
6612. &lt;br /&gt;</description><link>http://chartclinic.blogspot.com/2016/01/new-years-resolutions-dont-need-to-end.html</link><author>noreply@blogger.com (James Clapham, Chart Clinic)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdCV10FRRfasCcFqPZFkKF22s-zeuME1kWZHN_CcSj7O8DoXI53fk7PBrV7MaWP37C7wxbzKMgbeYJ2G6HSbuDfuXm6iTxjaLO1ruQmfYWghuP6ScPLal-JmoMZvD45Mg6pDtmdBedTD7Z/s72-c/ny+res.jpg" height="72" width="72"/><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-5992961490631780951</guid><pubDate>Wed, 04 Mar 2015 17:25:00 +0000</pubDate><atom:updated>2015-03-04T17:25:46.853+00:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">advice</category><category domain="http://www.blogger.com/atom/ns#">back pain</category><category domain="http://www.blogger.com/atom/ns#">medication</category><category domain="http://www.blogger.com/atom/ns#">self help</category><category domain="http://www.blogger.com/atom/ns#">tips</category><title>Back Pain Relief: Self Help Tips &amp; Advice</title><description>&lt;!--[if gte mso 9]&gt;&lt;xml&gt;
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6798.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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6800.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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6810.   Name="Date"/>
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6838.   Name="E-mail Signature"/>
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6840.   Name="HTML Top of Form"/>
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6868.   Name="annotation subject"/>
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6872.   Name="Outline List 1"/>
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6875.  <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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6880.   Name="Table Simple 2"/>
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6890.   Name="Table Classic 4"/>
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6960.   Name="Table Web 3"/>
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6962.   Name="Balloon Text"/>
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6965.   Name="Table Theme"/>
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6973.  <w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
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6975.  <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
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6978.  <w:LsdException Locked="false" Priority="70" Name="Dark List"/>
6979.  <w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
6980.  <w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
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6992.  <w:LsdException Locked="false" Priority="30" QFormat="true"
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7251. <![endif]--><span style="font-family: Verdana,sans-serif;"><b></b>Here are some tips and advice from Chart Clinic Osteopath, James
7252. Clapham on how to prevent and manage low back pain.</span></div>
7253. <div class="MsoNormal">
7254. <br /></div>
7255. <span style="font-family: Verdana,sans-serif;">
7256.  
7257. </span><div class="MsoNormal">
7258. <span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaghz7Ijz84rvR05L71dk1BYAGa_a0pLcMC1JndyyaLgvQPCJh9uIv7mXdLuEb41rIfXqOj7E6ntxA486k5EraTzlrlELLgpbCwg_uV1BXjsf_-GdmyrxoWHBkhFvzN26WV3WDqqbuUUXB/s1600/pain_relief_help_tips_reigate.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaghz7Ijz84rvR05L71dk1BYAGa_a0pLcMC1JndyyaLgvQPCJh9uIv7mXdLuEb41rIfXqOj7E6ntxA486k5EraTzlrlELLgpbCwg_uV1BXjsf_-GdmyrxoWHBkhFvzN26WV3WDqqbuUUXB/s1600/pain_relief_help_tips_reigate.jpg" height="200" width="200" /></a>In the unfortunate event that you suffer with some problems,
7259. you may notice that your back feels tender, bruised or inflamed. The muscles in
7260. your low back may feel stiff or could possibly go into spasm and perhaps even a
7261. combination of the two. If this is the case for you, in this article you will
7262. find some self-help tips and advice that should help to offer you some relief.
7263. Also detailed is a list of some pain relief medication to help you prior to
7264. your appointment with an Osteopath.</span></div>
7265. <span style="font-family: Verdana,sans-serif;">
7266.  
7267. </span><div class="MsoNormal">
7268. <span style="font-family: Verdana,sans-serif;">The reasons for back pain are many and should you suffer
7269. with back pain, then the following self-help tips will be of use.</span></div>
7270. <div class="MsoNormal">
7271. <br /></div>
7272. <div class="MsoNormal">
7273. <span style="font-family: Verdana,sans-serif;"><b style="mso-bidi-font-weight: normal;">Disuse</b></span>
7274.  
7275. </div>
7276. <div class="MsoNormal">
7277. <span style="font-family: Verdana,sans-serif;">If you neglect to use your back without due care and
7278. attention you may run into difficulties. For example, maintenance of poor
7279. posture in a sustained positions e.g. sitting slumped or slouched with poor
7280. posture in front of the telly. This can stretch and strain the muscles, ligament
7281. and delicate structures supporting your spine in your low back. This can be
7282. avoided by: </span></div>
7283. <div class="MsoNormal">
7284. <br /></div>
7285. <div class="MsoNormal">
7286. <span style="font-family: Verdana,sans-serif;">1 - Ensuring that your low back is supported with a
7287. pillow or cushion to help maintain the natural curvature in your low back </span></div>
7288. <div class="MsoNormal">
7289. <span style="font-family: Verdana,sans-serif;"><br /></span></div>
7290. <span style="font-family: Verdana,sans-serif;">2 - Take regular breaks, avoiding sitting in one
7291. position for too long is helpful. Just getting up from your seat to get a drink
7292. or briefly stand and move about will help – it doesn’t have to be a long break.</span><br />
7293. <br />
7294. <div class="MsoListParagraphCxSpLast" style="mso-list: l2 level1 lfo1; text-indent: -18.0pt;">
7295. <span style="font-family: Verdana,sans-serif;"><b style="mso-bidi-font-weight: normal;">      Misuse</b></span>
7296.  
7297. </div>
7298. <div class="MsoNormal">
7299. <span style="font-family: Verdana,sans-serif;">There a many ways in which you can misuse your back. A
7300. classic example is lifting without with poor posture i.e. bending your back to
7301. do all the lifting. For example lifting a heavy bag or suitcase, moving some
7302. heavy furniture or carrying small children – these are some of the ways we see
7303. people who have hurt their back. </span></div>
7304. <div class="MsoNormal">
7305. <br /></div>
7306. <span style="font-family: Verdana,sans-serif;">
7307.  
7308. </span><div class="MsoNormal">
7309. <span style="font-family: Verdana,sans-serif;"><span style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Top tip for lifting:</i></span><span style="mso-bidi-font-weight: normal;"><i> </i></span><span style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">The key thing here is to lift properly – bend your hips and knees as opposed
7310. to just your back and keep the weight as close to your body as possible.</i></span></span></div>
7311. <div class="MsoNormal">
7312. <br /></div>
7313. <div class="MsoNormal">
7314. <span style="font-family: Verdana,sans-serif;"><b style="mso-bidi-font-weight: normal;">Something new, overdoing
7315. or abusing it</b></span></div>
7316. <div class="MsoNormal">
7317. <span style="font-family: Verdana,sans-serif;">These can all come together and overlap in some ways, for
7318. example this could be a return to and/or starting a new sport, a long very hard
7319. day in the garden in spring or challenging the kids to a game on the Kinect or
7320. Wii! Potentially here we can overdo it or abuse our bodies.</span>
7321.  
7322. </div>
7323. <div class="MsoNormal">
7324. <span style="font-family: Verdana,sans-serif;">It’s fine to do all these types of things but just follow
7325. this advice</span></div>
7326. <div class="MsoNormal">
7327. <br /></div>
7328. <div class="MsoNormal">
7329. <span style="font-family: Verdana,sans-serif;">1- Take regular breaks </span></div>
7330. <div class="MsoNormal">
7331. <span style="font-family: Verdana,sans-serif;">2- Vary the type of activity or game you are
7332. playing</span></div>
7333. <div class="MsoNormal">
7334. <span style="font-family: Verdana,sans-serif;">3- Don’t keep going on and on, always stop so you
7335. feel you could do more.   </span></div>
7336. <div class="MsoNormal">
7337. <span style="font-family: Verdana,sans-serif;"><br /></span></div>
7338. <div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
7339. <span style="font-family: Verdana,sans-serif;">     If something does go wrong – here is how
7340. you can get out of trouble…</span></div>
7341. <div class="MsoNormal">
7342. <br /></div>
7343. <span style="font-family: Verdana,sans-serif;">
7344.  
7345. </span><div class="MsoNormal">
7346. <span style="font-family: Verdana,sans-serif;"><b style="mso-bidi-font-weight: normal;">Move it or lose, just
7347. don’t abuse it</b></span></div>
7348. <div class="MsoNormal">
7349. <span style="font-family: Verdana,sans-serif;">Firstly make sure you keep moving, allowing your back to
7350. move is highly beneficial to most types of back pain. Movement reduces
7351. inflammation and stiffness. If you rest your back completely this will
7352. encourage stiffness, increase inflammation and lead to muscle weakness.</span></div>
7353. <div class="MsoNormal">
7354. <br /></div>
7355. <span style="font-family: Verdana,sans-serif;">
7356.  
7357. </span><div class="MsoNormal">
7358. <span style="font-family: Verdana,sans-serif;"><b style="mso-bidi-font-weight: normal;">Feeling stiff, tight
7359. or muscle spasm?</b></span></div>
7360. <div class="MsoNormal">
7361. <span style="font-family: Verdana,sans-serif;"><b style="mso-bidi-font-weight: normal;">HEAT </b>is generally
7362. the best application here. Use a hot water bottle, wheat bag or heat pack. It
7363. should never be so hot it could scald you. Apply heat as required ensuring you
7364. protect the skin to avoid burns. Generally we don’t advocate topical heat
7365. creams and pads, on occasion inflammation may be present and heat could possibly
7366. make your problem worse – so it easier to take a heat pack off than a cream or
7367. gel.</span></div>
7368. <div class="MsoNormal">
7369. <br /></div>
7370. <span style="font-family: Verdana,sans-serif;">
7371.  
7372. </span><div class="MsoNormal">
7373. <span style="font-family: Verdana,sans-serif;"><b style="mso-bidi-font-weight: normal;">Feels inflamed,
7374. bruised, swollen or hot?</b></span></div>
7375. <div class="MsoNormal">
7376. <span style="font-family: Verdana,sans-serif;"><b style="mso-bidi-font-weight: normal;">COLD</b> is your best
7377. option here. An ice pack, cold compress or bag of frozen vegetables are good
7378. options. It is well debated as to what the appropriate length of time and
7379. intervals to apply ice. I find that placing an ice pack on the affected area
7380. for 10 minutes of every hour or when the skin warms up again (whichever comes
7381. first) throughout the day is most useful for my patients.</span></div>
7382. <div class="MsoNormal">
7383. <br /></div>
7384. <span style="font-family: Verdana,sans-serif;">
7385.  
7386. </span><div class="MsoNormal">
7387. <span style="font-family: Verdana,sans-serif;">Never place an ice pack / frozen veg in direct contact with
7388. the skin, always use a damp tea towel or cloth. This will prevent ice burns.
7389. Avoid exceeding the recommended icing time and prolonged use and actually cause
7390. more inflammation.</span></div>
7391. <div class="MsoNormal">
7392. <br /></div>
7393. <span style="font-family: Verdana,sans-serif;">
7394.  
7395. </span><div class="MsoNormal">
7396. <span style="font-family: Verdana,sans-serif;"><b style="mso-bidi-font-weight: normal;">Feeling stiff AND inflamed?</b></span></div>
7397. <div class="MsoNormal">
7398. <span style="font-family: Verdana,sans-serif;"><b style="mso-bidi-font-weight: normal;">Contrast bathing </b>using
7399. a combination or hot and cold is the solution for you. Follow these rules:</span></div>
7400. <div class="MsoNormal">
7401. <span style="font-family: Verdana,sans-serif;"><br /></span></div>
7402. <div class="MsoNormal">
7403. <span style="font-family: Verdana,sans-serif;">1-  Always start and finish with an application of
7404. cold.</span></div>
7405. <div class="MsoNormal">
7406. <span style="font-family: Verdana,sans-serif;">2- Use each one for 4-5 minutes<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"></span>.</span></div>
7407. <div class="MsoNormal">
7408. <span style="font-family: Verdana,sans-serif;">3- Always ensure ice is wrapped in a damp cloth. </span></div>
7409. <div class="MsoNormal">
7410. <span style="font-family: Verdana,sans-serif;">4- Apply as above following a routine of cold-hot-cold,
7411. applying more changes if  required. </span></div>
7412. <div class="MsoNormal">
7413. <span style="font-family: Verdana,sans-serif;"><br /></span></div>
7414. <span style="font-family: Verdana,sans-serif;">
7415.  
7416. </span><div class="MsoNormal">
7417. <span style="font-family: Verdana,sans-serif;"><b style="mso-bidi-font-weight: normal;">Medication</b></span></div>
7418. <div class="MsoNormal">
7419. <span style="font-family: Verdana,sans-serif;">As an Osteopath, I don’t offer advice on what medication to
7420. take, but if you do want help to feel more comfortable then the following drugs
7421. can be brought without prescription. The following are simple guidance to what
7422. the differing types of medicines are for.</span></div>
7423. <div class="MsoNormal">
7424. <br /></div>
7425. <span style="font-family: Verdana,sans-serif;">
7426.  
7427. </span><div class="MsoNormal">
7428. <span style="font-family: Verdana,sans-serif;">Anti-inflammatories: Aspirin, Ibuprofen. Avoid taking
7429. without medical advice if you are asthmatic or suffer with stomach complaints
7430. such as ulcers. These help ‘mop up’ the pain causing chemicals and reduce
7431. inflammation.</span></div>
7432. <div class="MsoNormal">
7433. <br /></div>
7434. <span style="font-family: Verdana,sans-serif;">
7435.  
7436. </span><div class="MsoNormal">
7437. <span style="font-family: Verdana,sans-serif;">Pain Killers: Paracetemol, Codeine. These change the pain
7438. signals reaching your brain.</span></div>
7439. <span style="font-family: Verdana,sans-serif;">
7440.  
7441. </span><div class="MsoNormal">
7442. <br /></div>
7443. <div class="MsoNormal">
7444. <span style="font-family: Verdana,sans-serif;">Muscle Relaxants: these can help ease muscle spasms by
7445. relaxing the nerves rather than the muscles themselves, these may be prescribed
7446. in short doses for low back pain and muscles spasms but are not available
7447. without prescription, so you should seek GP advice. </span></div>
7448. <div class="MsoNormal">
7449. <br /></div>
7450. <span style="font-family: Verdana,sans-serif;">
7451.  
7452. </span><div class="MsoNormal">
7453. <span style="font-family: Verdana,sans-serif;"><b style="mso-bidi-font-weight: normal;">As with all medication
7454. it is very important to seek the advice of your pharmacist for proper guidance.</b></span></div>
7455. <div class="MsoNormal">
7456. <br /></div>
7457. <div class="MsoNormal">
7458. <span style="font-family: Verdana,sans-serif;"><span style="font-size: x-small;">Disclaimer: The information within this article is intended
7459. for information only and should never replace medical advice. As with any
7460. injury, if in doubt get checked out by a medical professional.</span></span>
7461.  
7462. </div>
7463. <div class="MsoNormal">
7464. <br /></div>
7465. <span style="font-family: Verdana,sans-serif;">
7466.  
7467. </span><div class="MsoNormal">
7468. <br /></div>
7469. <span style="font-family: Verdana,sans-serif;">
7470.  
7471. &lt;/span&gt;</description><link>http://chartclinic.blogspot.com/2015/03/back-pain-relief-self-help-tips-advice.html</link><author>noreply@blogger.com (James Clapham, Chart Clinic)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaghz7Ijz84rvR05L71dk1BYAGa_a0pLcMC1JndyyaLgvQPCJh9uIv7mXdLuEb41rIfXqOj7E6ntxA486k5EraTzlrlELLgpbCwg_uV1BXjsf_-GdmyrxoWHBkhFvzN26WV3WDqqbuUUXB/s72-c/pain_relief_help_tips_reigate.jpg" height="72" width="72"/><thr:total>1</thr:total><georss:featurename>Reigate, Surrey, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-7818455983427269649</guid><pubDate>Wed, 10 Dec 2014 16:48:00 +0000</pubDate><atom:updated>2014-12-10T16:49:34.237+00:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">leg pain</category><category domain="http://www.blogger.com/atom/ns#">sciatic nerve</category><category domain="http://www.blogger.com/atom/ns#">sciatica</category><title>&quot;Sciatica&quot;... Cleared Up.</title><description>&lt;!--[if gte mso 9]&gt;&lt;xml&gt;
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7477. <br />
7478. <div class="MsoNormal">
7479. <br /></div>
7480. <div class="separator" style="clear: both; text-align: center;">
7481. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIDG8MhNUGjhRA3LtWv9mIx2e4-UQ1VYxBY8HLLm3yZeE7cS1DH8HM2KaGl9Ek4b77XbQRP4iSGZEZ36t-xT4htUCGyzzmiZmCqlOZvJLNhocGqKRSpjP7gC8XU4Jq0bCMVDVofWmSP2cw/s1600/chart_clinic_sciatica_leg_pain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIDG8MhNUGjhRA3LtWv9mIx2e4-UQ1VYxBY8HLLm3yZeE7cS1DH8HM2KaGl9Ek4b77XbQRP4iSGZEZ36t-xT4htUCGyzzmiZmCqlOZvJLNhocGqKRSpjP7gC8XU4Jq0bCMVDVofWmSP2cw/s1600/chart_clinic_sciatica_leg_pain.jpg" height="213" width="320" /></a></div>
7482. <div class="MsoNormal">
7483. <br /></div>
7484. <div class="MsoNormal">
7485. Sciatica is a term that gets bounded around for a whole host
7486. of signs and symptoms, so we at Chart Clinic would like to offer our knowledge
7487. in helping to understand this.</div>
7488. <div class="MsoNormal">
7489. <br /></div>
7490. <div class="MsoNormal">
7491. <b style="mso-bidi-font-weight: normal;">So what is Sciatica?</b></div>
7492. <div class="MsoNormal">
7493. Sciatica is when the Sciatic nerve (that runs from your low
7494. back/ pelvis, all the way down the back of the leg and into the foot) becomes
7495. compressed, stretched or inflamed. This leads to pain in the low back and back
7496. of the leg and foot, often accompanied by pins and needles, numbness and/ or
7497. weakness in the leg. It is important to note that the leg pain is often worse
7498. than the low back pain. Another common symptom of Sciatica is the inability to
7499. pull your foot up when you walk, giving the appearance of dragging the foot
7500. when walking.</div>
7501. <div class="MsoNormal">
7502. <br /></div>
7503. <div class="MsoNormal">
7504. The Sciatic nerve is one of the most common nerves to injure
7505. in the lower extremity due to the many sites of potential injury. </div>
7506. <div class="MsoNormal">
7507. <br /></div>
7508. <div class="MsoNormal">
7509. <b style="mso-bidi-font-weight: normal;">What causes it?</b></div>
7510. <div class="MsoNormal">
7511. The most common reason for Sciatic nerve pain is from trauma
7512. or surgery around the hip. It has been documented that 1-3% of all hip
7513. replacement surgeries result in Sciatic nerve injury. Hip fracture and
7514. dislocation are also reasons for potential Sciatic nerve entrapment.</div>
7515. <div class="MsoNormal">
7516. <br /></div>
7517. <div class="MsoNormal">
7518. Piriformis Syndrome, another term you may have heard of, is
7519. another area where the Sciatic nerve can become irritated. If the muscle,
7520. Piriformis (which is located deep to the buttock muscles), is overly tight then
7521. this can lead to buttock tenderness and pain into the back of the thigh. Prolonged
7522. sitting, bending forwards and certain hip movements can exacerbate these
7523. symptoms, often accompanied by numbness into the back of the thigh. </div>
7524. <div class="MsoNormal">
7525. <br /></div>
7526. <div class="MsoNormal">
7527. The nerve then traverses down in between the hamstrings
7528. where a muscle strain here can compress the nerve. The Sciatic nerve then
7529. divides behind the knee where one branch wraps around the top of the Fibula
7530. bone. A fracture here can then lead to pain into the calf and foot, along with
7531. pins and needles, numbness and/ or weakness of the ankle and foot.</div>
7532. <div class="MsoNormal">
7533. <br /></div>
7534. <div class="MsoNormal">
7535. <b style="mso-bidi-font-weight: normal;">What can you do?</b></div>
7536. <div class="MsoNormal">
7537. This is entirely dependant on the reason why the Sciatic
7538. nerve is being compressed. As physical therapists, we are trained to diagnose
7539. the reason for a patient’s signs and symptoms through special tests. This is
7540. where it is important to differentiate between nerve root irritation (where the
7541. nerves come out the spine are inflamed) and peripheral nerve entrapment (where
7542. the spinal nerve roots converge) as the signs and symptoms are similar but not
7543. the same. </div>
7544. <div class="MsoNormal">
7545. <br /></div>
7546. <div class="MsoNormal">
7547. If the Sciatic nerve is being compressed by muscles or
7548. tendons, then physical therapy can be very effective in helping to alleviate
7549. these symptoms. Very specific stretches and the use of ice and/or heat can also
7550. help.</div>
7551. <div class="MsoNormal">
7552. Due to the vast number of causes for low back pain and leg
7553. pain, it is best to speak to a manual therapy specialist to help diagnose and
7554. treat the area in question as it is important to identify where the origin of
7555. pain lies so it can be treated accordingly.</div>
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7682.  <w:LsdException Locked="false" Priority="65" SemiHidden="false"
7683.   UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
7684.  <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
7685.  <w:LsdException Locked="false" Priority="34" SemiHidden="false"
7686.   UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
7687.  <w:LsdException Locked="false" Priority="29" SemiHidden="false"
7688.   UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
7689.  <w:LsdException Locked="false" Priority="30" SemiHidden="false"
7690.   UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
7691.  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
7692.   UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
7693.  <w:LsdException Locked="false" Priority="67" SemiHidden="false"
7694.   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
7695.  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
7696.   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
7697.  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
7698.   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
7699.  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
7700.   UnhideWhenUsed="false" Name="Dark List Accent 1"/>
7701.  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
7702.   UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
7703.  <w:LsdException Locked="false" Priority="72" SemiHidden="false"
7704.   UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
7705.  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
7706.   UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
7707.  <w:LsdException Locked="false" Priority="60" SemiHidden="false"
7708.   UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
7709.  <w:LsdException Locked="false" Priority="61" SemiHidden="false"
7710.   UnhideWhenUsed="false" Name="Light List Accent 2"/>
7711.  <w:LsdException Locked="false" Priority="62" SemiHidden="false"
7712.   UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
7713.  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
7714.   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
7715.  <w:LsdException Locked="false" Priority="64" SemiHidden="false"
7716.   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
7717.  <w:LsdException Locked="false" Priority="65" SemiHidden="false"
7718.   UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
7719.  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
7720.   UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
7721.  <w:LsdException Locked="false" Priority="67" SemiHidden="false"
7722.   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
7723.  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
7724.   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
7725.  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
7726.   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
7727.  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
7728.   UnhideWhenUsed="false" Name="Dark List Accent 2"/>
7729.  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
7730.   UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
7731.  <w:LsdException Locked="false" Priority="72" SemiHidden="false"
7732.   UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
7733.  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
7734.   UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
7735.  <w:LsdException Locked="false" Priority="60" SemiHidden="false"
7736.   UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
7737.  <w:LsdException Locked="false" Priority="61" SemiHidden="false"
7738.   UnhideWhenUsed="false" Name="Light List Accent 3"/>
7739.  <w:LsdException Locked="false" Priority="62" SemiHidden="false"
7740.   UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
7741.  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
7742.   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
7743.  <w:LsdException Locked="false" Priority="64" SemiHidden="false"
7744.   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
7745.  <w:LsdException Locked="false" Priority="65" SemiHidden="false"
7746.   UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
7747.  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
7748.   UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
7749.  <w:LsdException Locked="false" Priority="67" SemiHidden="false"
7750.   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
7751.  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
7752.   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
7753.  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
7754.   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
7755.  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
7756.   UnhideWhenUsed="false" Name="Dark List Accent 3"/>
7757.  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
7758.   UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
7759.  <w:LsdException Locked="false" Priority="72" SemiHidden="false"
7760.   UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
7761.  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
7762.   UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
7763.  <w:LsdException Locked="false" Priority="60" SemiHidden="false"
7764.   UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
7765.  <w:LsdException Locked="false" Priority="61" SemiHidden="false"
7766.   UnhideWhenUsed="false" Name="Light List Accent 4"/>
7767.  <w:LsdException Locked="false" Priority="62" SemiHidden="false"
7768.   UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
7769.  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
7770.   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
7771.  <w:LsdException Locked="false" Priority="64" SemiHidden="false"
7772.   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
7773.  <w:LsdException Locked="false" Priority="65" SemiHidden="false"
7774.   UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
7775.  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
7776.   UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
7777.  <w:LsdException Locked="false" Priority="67" SemiHidden="false"
7778.   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
7779.  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
7780.   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
7781.  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
7782.   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
7783.  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
7784.   UnhideWhenUsed="false" Name="Dark List Accent 4"/>
7785.  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
7786.   UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
7787.  <w:LsdException Locked="false" Priority="72" SemiHidden="false"
7788.   UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
7789.  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
7790.   UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
7791.  <w:LsdException Locked="false" Priority="60" SemiHidden="false"
7792.   UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
7793.  <w:LsdException Locked="false" Priority="61" SemiHidden="false"
7794.   UnhideWhenUsed="false" Name="Light List Accent 5"/>
7795.  <w:LsdException Locked="false" Priority="62" SemiHidden="false"
7796.   UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
7797.  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
7798.   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
7799.  <w:LsdException Locked="false" Priority="64" SemiHidden="false"
7800.   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
7801.  <w:LsdException Locked="false" Priority="65" SemiHidden="false"
7802.   UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
7803.  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
7804.   UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
7805.  <w:LsdException Locked="false" Priority="67" SemiHidden="false"
7806.   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
7807.  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
7808.   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
7809.  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
7810.   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
7811.  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
7812.   UnhideWhenUsed="false" Name="Dark List Accent 5"/>
7813.  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
7814.   UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
7815.  <w:LsdException Locked="false" Priority="72" SemiHidden="false"
7816.   UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
7817.  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
7818.   UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
7819.  <w:LsdException Locked="false" Priority="60" SemiHidden="false"
7820.   UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
7821.  <w:LsdException Locked="false" Priority="61" SemiHidden="false"
7822.   UnhideWhenUsed="false" Name="Light List Accent 6"/>
7823.  <w:LsdException Locked="false" Priority="62" SemiHidden="false"
7824.   UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
7825.  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
7826.   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
7827.  <w:LsdException Locked="false" Priority="64" SemiHidden="false"
7828.   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
7829.  <w:LsdException Locked="false" Priority="65" SemiHidden="false"
7830.   UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
7831.  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
7832.   UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
7833.  <w:LsdException Locked="false" Priority="67" SemiHidden="false"
7834.   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
7835.  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
7836.   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
7837.  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
7838.   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
7839.  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
7840.   UnhideWhenUsed="false" Name="Dark List Accent 6"/>
7841.  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
7842.   UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
7843.  <w:LsdException Locked="false" Priority="72" SemiHidden="false"
7844.   UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
7845.  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
7846.   UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
7847.  <w:LsdException Locked="false" Priority="19" SemiHidden="false"
7848.   UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
7849.  <w:LsdException Locked="false" Priority="21" SemiHidden="false"
7850.   UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
7851.  <w:LsdException Locked="false" Priority="31" SemiHidden="false"
7852.   UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
7853.  <w:LsdException Locked="false" Priority="32" SemiHidden="false"
7854.   UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
7855.  <w:LsdException Locked="false" Priority="33" SemiHidden="false"
7856.   UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
7857.  <w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
7858.  <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
7859. </w:LatentStyles>
7860. </xml><![endif]--><!--[if gte mso 10]>
7861. <style>
7862. /* Style Definitions */
7863. table.MsoNormalTable
7864. {mso-style-name:"Table Normal";
7865. mso-tstyle-rowband-size:0;
7866. mso-tstyle-colband-size:0;
7867. mso-style-noshow:yes;
7868. mso-style-priority:99;
7869. mso-style-parent:"";
7870. mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
7871. mso-para-margin-top:0cm;
7872. mso-para-margin-right:0cm;
7873. mso-para-margin-bottom:10.0pt;
7874. mso-para-margin-left:0cm;
7875. line-height:115%;
7876. mso-pagination:widow-orphan;
7877. font-size:11.0pt;
7878. font-family:"Calibri","sans-serif";
7879. mso-ascii-font-family:Calibri;
7880. mso-ascii-theme-font:minor-latin;
7881. mso-hansi-font-family:Calibri;
7882. mso-hansi-theme-font:minor-latin;
7883. mso-fareast-language:EN-US;}
7884. </style>
7885. <![endif]-->
7886.  
7887. </div>
7888. <div class="MsoNormal">
7889. <i><span style="font-size: x-small;"><b>The above Information is not designed to replace medical
7890. advice. Serious Injuries should be managed with assistance from your Physical
7891. Therapist or Health Professional. With any symptoms that cause concern or
7892. doubt, get them checked out.</b></span></i></div>
7893.  
7894.  
7895. <br />
7896. <br />
7897. <!--[if gte mso 9]><xml>
7898. <w:WordDocument>
7899.  <w:View>Normal</w:View>
7900.  <w:Zoom>0</w:Zoom>
7901.  <w:TrackMoves/>
7902.  <w:TrackFormatting/>
7903.  <w:PunctuationKerning/>
7904.  <w:ValidateAgainstSchemas/>
7905.  <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
7906.  <w:IgnoreMixedContent>false</w:IgnoreMixedContent>
7907.  <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
7908.  <w:DoNotPromoteQF/>
7909.  <w:LidThemeOther>EN-GB</w:LidThemeOther>
7910.  <w:LidThemeAsian>X-NONE</w:LidThemeAsian>
7911.  <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
7912.  <w:Compatibility>
7913.   <w:BreakWrappedTables/>
7914.   <w:SnapToGridInCell/>
7915.   <w:WrapTextWithPunct/>
7916.   <w:UseAsianBreakRules/>
7917.   <w:DontGrowAutofit/>
7918.   <w:SplitPgBreakAndParaMark/>
7919.   <w:EnableOpenTypeKerning/>
7920.   <w:DontFlipMirrorIndents/>
7921.   <w:OverrideTableStyleHps/>
7922.  </w:Compatibility>
7923.  <m:mathPr>
7924.   <m:mathFont m:val="Cambria Math"/>
7925.   <m:brkBin m:val="before"/>
7926.   <m:brkBinSub m:val="--"/>
7927.   <m:smallFrac m:val="off"/>
7928.   <m:dispDef/>
7929.   <m:lMargin m:val="0"/>
7930.   <m:rMargin m:val="0"/>
7931.   <m:defJc m:val="centerGroup"/>
7932.   <m:wrapIndent m:val="1440"/>
7933.   <m:intLim m:val="subSup"/>
7934.   <m:naryLim m:val="undOvr"/>
7935.  </m:mathPr></w:WordDocument>
7936. </xml><![endif]--><!--[if gte mso 9]><xml>
7937. <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
7938.  DefSemiHidden="true" DefQFormat="false" DefPriority="99"
7939.  LatentStyleCount="267">
7940.  <w:LsdException Locked="false" Priority="0" SemiHidden="false"
7941.   UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
7942.  <w:LsdException Locked="false" Priority="9" SemiHidden="false"
7943.   UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
7944.  <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
7945.  <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
7946.  <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
7947.  <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
7948.  <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
7949.  <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
7950.  <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
7951.  <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
7952.  <w:LsdException Locked="false" Priority="39" Name="toc 1"/>
7953.  <w:LsdException Locked="false" Priority="39" Name="toc 2"/>
7954.  <w:LsdException Locked="false" Priority="39" Name="toc 3"/>
7955.  <w:LsdException Locked="false" Priority="39" Name="toc 4"/>
7956.  <w:LsdException Locked="false" Priority="39" Name="toc 5"/>
7957.  <w:LsdException Locked="false" Priority="39" Name="toc 6"/>
7958.  <w:LsdException Locked="false" Priority="39" Name="toc 7"/>
7959.  <w:LsdException Locked="false" Priority="39" Name="toc 8"/>
7960.  <w:LsdException Locked="false" Priority="39" Name="toc 9"/>
7961.  <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
7962.  <w:LsdException Locked="false" Priority="10" SemiHidden="false"
7963.   UnhideWhenUsed="false" QFormat="true" Name="Title"/>
7964.  <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
7965.  <w:LsdException Locked="false" Priority="11" SemiHidden="false"
7966.   UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
7967.  <w:LsdException Locked="false" Priority="22" SemiHidden="false"
7968.   UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
7969.  <w:LsdException Locked="false" Priority="20" SemiHidden="false"
7970.   UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
7971.  <w:LsdException Locked="false" Priority="59" SemiHidden="false"
7972.   UnhideWhenUsed="false" Name="Table Grid"/>
7973.  <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
7974.  <w:LsdException Locked="false" Priority="1" SemiHidden="false"
7975.   UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
7976.  <w:LsdException Locked="false" Priority="60" SemiHidden="false"
7977.   UnhideWhenUsed="false" Name="Light Shading"/>
7978.  <w:LsdException Locked="false" Priority="61" SemiHidden="false"
7979.   UnhideWhenUsed="false" Name="Light List"/>
7980.  <w:LsdException Locked="false" Priority="62" SemiHidden="false"
7981.   UnhideWhenUsed="false" Name="Light Grid"/>
7982.  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
7983.   UnhideWhenUsed="false" Name="Medium Shading 1"/>
7984.  <w:LsdException Locked="false" Priority="64" SemiHidden="false"
7985.   UnhideWhenUsed="false" Name="Medium Shading 2"/>
7986.  <w:LsdException Locked="false" Priority="65" SemiHidden="false"
7987.   UnhideWhenUsed="false" Name="Medium List 1"/>
7988.  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
7989.   UnhideWhenUsed="false" Name="Medium List 2"/>
7990.  <w:LsdException Locked="false" Priority="67" SemiHidden="false"
7991.   UnhideWhenUsed="false" Name="Medium Grid 1"/>
7992.  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
7993.   UnhideWhenUsed="false" Name="Medium Grid 2"/>
7994.  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
7995.   UnhideWhenUsed="false" Name="Medium Grid 3"/>
7996.  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
7997.   UnhideWhenUsed="false" Name="Dark List"/>
7998.  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
7999.   UnhideWhenUsed="false" Name="Colorful Shading"/>
8000.  <w:LsdException Locked="false" Priority="72" SemiHidden="false"
8001.   UnhideWhenUsed="false" Name="Colorful List"/>
8002.  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
8003.   UnhideWhenUsed="false" Name="Colorful Grid"/>
8004.  <w:LsdException Locked="false" Priority="60" SemiHidden="false"
8005.   UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
8006.  <w:LsdException Locked="false" Priority="61" SemiHidden="false"
8007.   UnhideWhenUsed="false" Name="Light List Accent 1"/>
8008.  <w:LsdException Locked="false" Priority="62" SemiHidden="false"
8009.   UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
8010.  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
8011.   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
8012.  <w:LsdException Locked="false" Priority="64" SemiHidden="false"
8013.   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
8014.  <w:LsdException Locked="false" Priority="65" SemiHidden="false"
8015.   UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
8016.  <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
8017.  <w:LsdException Locked="false" Priority="34" SemiHidden="false"
8018.   UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
8019.  <w:LsdException Locked="false" Priority="29" SemiHidden="false"
8020.   UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
8021.  <w:LsdException Locked="false" Priority="30" SemiHidden="false"
8022.   UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
8023.  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
8024.   UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
8025.  <w:LsdException Locked="false" Priority="67" SemiHidden="false"
8026.   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
8027.  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
8028.   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
8029.  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
8030.   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
8031.  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
8032.   UnhideWhenUsed="false" Name="Dark List Accent 1"/>
8033.  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
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8544.  
8545. <br />
8546. <h2 style="text-align: center;">
8547. <span style="font-family: "Trebuchet MS",sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US"><i><span style="font-size: large;">Back In The
8548. Office</span></i></span></b></span></h2>
8549. <br />
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8551. <span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US"></span></b></span></div>
8552. <div class="separator" style="clear: both; text-align: center;">
8553. <b style="mso-bidi-font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicFSFytzMjfWUqAqSeOOIPbZ39LIv4Dp4gqvHbUDD8wR_MCWhcJbsZBughssMiqJI6Tyw_lbLO40KbkxSZ9ERa647y3_S8nHSjZENAPbacRQrNeL9FMch50NCCiH91E6PnIdDmQtxTkRLT/s1600/Chart_Clinic_Office_posture_neck_shoulder_pain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicFSFytzMjfWUqAqSeOOIPbZ39LIv4Dp4gqvHbUDD8wR_MCWhcJbsZBughssMiqJI6Tyw_lbLO40KbkxSZ9ERa647y3_S8nHSjZENAPbacRQrNeL9FMch50NCCiH91E6PnIdDmQtxTkRLT/s1600/Chart_Clinic_Office_posture_neck_shoulder_pain.jpg" height="251" width="320" /></a></b></div>
8554. <br />
8555.  
8556.  
8557. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
8558. <br /></div>
8559. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
8560. <span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span lang="EN-US">This year our focus in on office workers.
8561. About 7.6 million working days were lost due to work-related back pain and
8562. other musculoskeletal disorders from 2010 to 2011 according to an NHS study.</span></span></div>
8563. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
8564. <br /></div>
8565. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
8566. <span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span lang="EN-US">Back pain is a major cause of workplace absence, costing
8567. the UK 35 million working days each year (source: <a href="http://www.ons.gov.uk/">www.ons.gov.uk</a>). It can have a catastrophic
8568. effect on people’s ability to perform their normal, daily activities, and that
8569. is why this year’s BackCare Awareness Week is focusing on ‘Back in the Office’.
8570. </span></span></div>
8571. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-line-break-override: restrictions; punctuation-wrap: simple; vertical-align: baseline;">
8572. <br /></div>
8573. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-line-break-override: restrictions; punctuation-wrap: simple; vertical-align: baseline;">
8574. <span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-fareast-font-family: "MS PGothic"; mso-font-kerning: 12.0pt; mso-themecolor: text1;">“Back pain can affect you when driving a car, sitting at your desk, or
8575. using a computer mouse; or you may find yourself unable to concentrate on tasks
8576. because of sleep deprivation” says James Clapham, the owner and founder of Chart
8577. Clinic.</span></span></div>
8578. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-line-break-override: restrictions; punctuation-wrap: simple; vertical-align: baseline;">
8579. <br /></div>
8580. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
8581. <span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-fareast-font-family: "MS PGothic"; mso-font-kerning: 12.0pt; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>“Osteopaths</span><span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-themecolor: text1;"> are well
8582. known for treating back pain, using a wide range of gentle manual treatments
8583. depending on the patient’s age, fitness and diagnosis. Treatment is different
8584. in every individual and sometimes it might involve treating other areas in the
8585. body such as the hips or neck. We might offer advice on lifestyle particularly
8586. if we feel something the patient is doing repetitively is part of the reason
8587. why they have back pain; or give advice on posture, diet and exercise, or
8588. suggest specific exercises”.</span></span></div>
8589. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
8590. <br /></div>
8591. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
8592. <span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-themecolor: text1;">To help office workers in Reigate and surrounding areas, who suffer back,
8593. neck or aches and pains, Chart Clinic Osteopaths are offering a limited number
8594. of discounted consultations at £15 to specifically discuss desk work and
8595. posture related problems booked during October.</span></span></div>
8596. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
8597. <br /></div>
8598. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
8599. <span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span lang="FR" style="color: black; mso-ansi-language: FR; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-themecolor: text1;">Contact: </span></span></div>
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8601. <span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span lang="FR" style="color: black; mso-ansi-language: FR; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-themecolor: text1;">01737 248 023</span></span></div>
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8603. <span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span lang="FR" style="color: black; mso-ansi-language: FR; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-themecolor: text1;">info@chartclinic.co.uk</span></span></div>
8604. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
8605. <span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span lang="FR" style="color: black; mso-ansi-language: FR; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-themecolor: text1;">www.chartclinic.co.uk</span></span></div>
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8607. <br /></div>
8608. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
8609. <br /></div>
8610. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-line-break-override: restrictions; punctuation-wrap: simple; vertical-align: baseline;">
8611. <br /></div>
8612. <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-line-break-override: restrictions; punctuation-wrap: simple; vertical-align: baseline;">
8613. <br /></div>
8614. <div class="MsoNormal">
8615. <br /></div>
8616. </description><link>http://chartclinic.blogspot.com/2014/10/chart-clinic-is-supporting-backcare.html</link><author>noreply@blogger.com (James Clapham, Chart Clinic)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicFSFytzMjfWUqAqSeOOIPbZ39LIv4Dp4gqvHbUDD8wR_MCWhcJbsZBughssMiqJI6Tyw_lbLO40KbkxSZ9ERa647y3_S8nHSjZENAPbacRQrNeL9FMch50NCCiH91E6PnIdDmQtxTkRLT/s72-c/Chart_Clinic_Office_posture_neck_shoulder_pain.jpg" height="72" width="72"/><thr:total>0</thr:total><georss:featurename>Reigate, Surrey, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-143757757251100506</guid><pubDate>Sat, 10 May 2014 15:11:00 +0000</pubDate><atom:updated>2014-05-10T16:12:25.932+01:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">general injury advice</category><category domain="http://www.blogger.com/atom/ns#">injury prevention</category><category domain="http://www.blogger.com/atom/ns#">rest</category><title>Aches, pains &amp; niggles – Should runners rest or run?</title><description>&lt;div class=&quot;WordSection1&quot;&gt;
8617. <div class="WordSection1">
8618. <div class="separator" style="clear: both; text-align: center;">
8619. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx1RDWmfuKYUtoqaH_S1DEkoPLEGhEMF62mRKaEzhgki51uTPNFzEHj417ttwvJa_iTmRZkooEUi8LfAN1G3yMhyphenhyphenyH79PjXXrOfN_0eY0NYP5mEhLqIfqu9nHNfln5rh9l5vymZa2s9mhX/s1600/chart_clinic_reigate_running_injury_clinic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx1RDWmfuKYUtoqaH_S1DEkoPLEGhEMF62mRKaEzhgki51uTPNFzEHj417ttwvJa_iTmRZkooEUi8LfAN1G3yMhyphenhyphenyH79PjXXrOfN_0eY0NYP5mEhLqIfqu9nHNfln5rh9l5vymZa2s9mhX/s1600/chart_clinic_reigate_running_injury_clinic.jpg" height="265" width="400" /></span></a></div>
8620. <div class="WordSection1">
8621. <span style="font-family: Trebuchet MS, sans-serif;"><br />
8622.  
8623. </span><br />
8624. <div class="MsoNormal">
8625. <br /></div>
8626. <div class="MsoNormal">
8627. <span style="font-family: Trebuchet MS, sans-serif;">Runners are often
8628. faced with something of a dilemma if they are suffering a aches, pain or have a
8629. niggle and this is whether they can run through it or will that put them at
8630. risk of developing a more serious problem. Possibly you are suffering with an
8631. injury and you are trying to decide whether to run, rest up and recuperate or
8632. even seek professional sports injury advice.<o:p></o:p></span></div>
8633. <div class="MsoNormal">
8634. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8635. <div class="MsoNormal">
8636. <span style="font-family: Trebuchet MS, sans-serif;">The following
8637. guidelines will help you to assess your situation and make a better informed
8638. decision regarding your complaint.<o:p></o:p></span></div>
8639. <div class="MsoNormal">
8640. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8641. <div class="MsoNormal">
8642. <span style="font-family: Trebuchet MS, sans-serif;"><b>Are there any signs
8643. of significant injury?</b><o:p></o:p></span></div>
8644. <div class="MsoNormal">
8645. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8646. <div class="MsoNormal">
8647. <span style="font-family: Trebuchet MS, sans-serif;">First of all it’s
8648. important to eliminate some of the more serious signs and symptoms that may
8649. require you to seek medical attention. These are as follows:<o:p></o:p></span></div>
8650. </div>
8651. <div class="MsoNormal">
8652. <span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: 11pt; line-height: 115%;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" />
8653. </span>
8654.  
8655. </span></div>
8656. <div class="WordSection2">
8657. <div class="MsoNormal">
8658. </div>
8659. <ul>
8660. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Swelling</span></li>
8661. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Joint locking or
8662. giving way</span></li>
8663. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Severe pain</span></li>
8664. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Loss of sensation or
8665. numbness</span></li>
8666. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Pins and needles or
8667. tingling</span></li>
8668. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Pain upon pressing a
8669. bone</span></li>
8670. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Limitation of movement in a joint (i.e. not just feeling stiff, actual physical restriction of movement)</span></li>
8671. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Pain on impact or landing</span></li>
8672. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Painful weight-bearing</span></li>
8673. </ul>
8674. </div>
8675. <div class="WordSection3">
8676. <div class="MsoNormal">
8677. <span style="font-family: Trebuchet MS, sans-serif;">If you have any of
8678. these signs and symptoms it may be advisable to seek medical opinion. A little
8679. swelling or tingling may just require caution and not necessarily a GP visit,
8680. but if the problem persists then it is wise to get it checked out.<o:p></o:p></span></div>
8681. <div class="MsoNormal">
8682. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8683. <div class="MsoNormal">
8684. <span style="font-family: Trebuchet MS, sans-serif;"><b>How often are you getting
8685. these symptoms?</b><o:p></o:p></span></div>
8686. <div class="MsoNormal">
8687. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8688. <div class="MsoNormal">
8689. <span style="font-family: Trebuchet MS, sans-serif;">If you have only
8690. experienced these symptoms on one occasion and have been running fine since
8691. then the chances are it was just a freak one-off. It is recurring symptoms that
8692. will be worth investigating.<o:p></o:p></span></div>
8693. <div class="MsoNormal">
8694. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8695. <div class="MsoNormal">
8696. <span style="font-family: Trebuchet MS, sans-serif;"><b>Should you run
8697. through it or rest?</b><o:p></o:p></span></div>
8698. <div class="MsoNormal">
8699. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8700. <div class="MsoNormal">
8701. <span style="font-family: Trebuchet MS, sans-serif;">For the more severe
8702. injuries your body will tell you what to do, most significant pain and injury will
8703. stop you from running. Pain, with time will worsen and almost always mean you
8704. have to stop. However with the adrenaline coursing through your veins the pain
8705. can sometimes be disguised. Certain minor niggles may actually get better as
8706. you warm up and improve with each step, in these instances you are probably not
8707. at risk by carrying on. It is important to remember that you should not grin
8708. and bear pain and push yourself with tears welling in your eyes! With any
8709. uncertainty, don’t push it, stop running, see if it eases or get it checked
8710. out.<o:p></o:p></span></div>
8711. <div class="MsoNormal">
8712. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8713. <div class="MsoNormal">
8714. <span style="font-family: Trebuchet MS, sans-serif;"><b>What if your pain is
8715. fine when you stop running?</b><o:p></o:p></span></div>
8716. <div class="MsoNormal">
8717. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8718. <div class="MsoNormal">
8719. <span style="font-family: Trebuchet MS, sans-serif;">This is usually a
8720. good sign, pain with running is certainly more of a problem than being pain
8721. free at rest. If however, pain continues to interfere with your regular day to
8722. day activities, then this is probably going to require attention.<o:p></o:p></span></div>
8723. <div class="MsoNormal">
8724. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8725. <div class="MsoNormal">
8726. <span style="font-family: Trebuchet MS, sans-serif;"><b>Can you alter your
8727. running to reduce your pain?</b><o:p></o:p></span></div>
8728. <div class="MsoNormal">
8729. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8730. <div class="MsoNormal">
8731. <span style="font-family: Trebuchet MS, sans-serif;">Decreasing your
8732. speed, increasing your cadence, reducing stride length, running on a softer
8733. surface or stopping and stretching out, are all factors in running that can be
8734. manipulated. Making these adjustments may well ease your pain and if it stops,
8735. then that is very positive. Maintain what you have changed for a short while
8736. and you may find it eases sufficiently to resume your regular running style
8737. without pain.  For a number of running
8738. related injuries, the repetitive nature of running, causing recurring stress at
8739. a vulnerable area is to blame, but this can occasionally be resolved by making
8740. some small adaptations.<o:p></o:p></span></div>
8741. <div class="MsoNormal">
8742. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8743. <div class="MsoNormal">
8744. <span style="font-family: Trebuchet MS, sans-serif;"><b>What is your mileage?</b><o:p></o:p></span></div>
8745. <div class="MsoNormal">
8746. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8747. <div class="MsoNormal">
8748. <span style="font-family: Trebuchet MS, sans-serif;">Large increases in
8749. mileage, for instance following a marathon training programme over a period of
8750. a few months, especially if you are a beginner will of course leave you feeling
8751. achy, you are not necessarily injured though. Stiff heavy legs can be a sign of
8752. fatigue and this will normally be resolved with a 1-3 rest days.<o:p></o:p></span></div>
8753. <div class="MsoNormal">
8754. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8755. <div class="MsoNormal">
8756. <span style="font-family: Trebuchet MS, sans-serif;"><b>How much time do you
8757. have?</b><o:p></o:p></span></div>
8758. <div class="MsoNormal">
8759. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8760. <div class="MsoNormal">
8761. <span style="font-family: Trebuchet MS, sans-serif;">An injury shortly
8762. before an event, perhaps or week or two prior to a race is almost always going
8763. to mean you will have to pull out. The volume of training and time invested to
8764. get the level of fitness required for a half or full marathon, only to risk greater
8765. injury by running through it, is probably not worth it – there will be other
8766. races you can run. If you get a problem in the early days of training then you
8767. will have adequate recovery time and this poses less of a problem.<o:p></o:p></span></div>
8768. <div class="MsoNormal">
8769. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8770. <div class="MsoNormal">
8771. <span style="font-family: Trebuchet MS, sans-serif;"><b>What other types of
8772. training will be more valuable?</b><o:p></o:p></span></div>
8773. <div class="MsoNormal">
8774. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8775. <div class="MsoNormal">
8776. <span style="font-family: Trebuchet MS, sans-serif;">With injured runners
8777. or those looking to reduce injury risk, the addition of a cross- training
8778. session to their weekly training regime will add great value. Strength and
8779. conditioning, core stability training or working on flexibility may well be of
8780. more benefit than running through a niggle. If you focus on stabilising and
8781. building strength around the problematic area and giving yourself time for a
8782. decent stretch, this will be better than heading out for a half decent run.<o:p></o:p></span></div>
8783. <div class="MsoNormal">
8784. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8785. <div class="MsoNormal">
8786. <b><span style="font-family: Trebuchet MS, sans-serif;">Are you training too
8787. much?<o:p></o:p></span></b></div>
8788. <div class="MsoNormal">
8789. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8790. <div class="MsoNormal">
8791. <span style="font-family: Trebuchet MS, sans-serif;">Overtraining is a big
8792. one in the running injury world; some of the signs to watch for are as follows:</span><br />
8793. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8794. </div>
8795. <div class="MsoNormal">
8796. <span style="font-family: Trebuchet MS, sans-serif;">
8797.  
8798. </span></div>
8799. <div class="WordSection4">
8800. <div class="MsoNormal">
8801. </div>
8802. <ul>
8803. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Low energy</span></li>
8804. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Abnormally Stiff
8805. muscles</span></li>
8806. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Weary after training</span></li>
8807. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Taking longer to
8808. recover</span></li>
8809. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Sleep loss</span></li>
8810. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Decreased appetite</span></li>
8811. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Poor immunity</span></li>
8812. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Training is more of an effort</span></li>
8813. <li><span style="font-family: 'Trebuchet MS', sans-serif;">Poor performance</span></li>
8814. </ul>
8815. <br />
8816. <div class="MsoNormal" style="margin-left: 18.0pt;">
8817. <span style="font-family: Trebuchet MS, sans-serif;"><o:p></o:p></span></div>
8818. </div>
8819. <div class="MsoNormal">
8820. <b style="font-family: 'Trebuchet MS', sans-serif;">When is rest the
8821. absolute best thing to do?</b></div>
8822. <div class="MsoNormal">
8823. <b style="font-family: 'Trebuchet MS', sans-serif;"><br /></b></div>
8824. <div class="MsoNormal">
8825. <span style="font-family: Trebuchet MS, sans-serif;">To start with, if
8826. your training schedule does not include any rest days then seriously consider
8827. adding them in. Your body needs rest to strengthen and adapt to the training
8828. that you are doing, failure to do so will inhibit your body’s natural cycle
8829. when training, the careful balance of breaking down and building back up again.
8830. No runner likes to rest, but it really is an important consideration when
8831. planning your training.<o:p></o:p></span></div>
8832. <div class="MsoNormal">
8833. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8834. <div class="MsoNormal">
8835. <span style="font-family: Trebuchet MS, sans-serif;">To make the
8836. all-important decision of whether or not you are going to carry on running,
8837. again be guided by your body and make your decision based on how you feel. A
8838. feeling of lethargy and heavy legs, often just take a bit of a mental ‘get up
8839. and go’ and will in fact feel better for a run. But if you are overcome with
8840. pain then don’t be disheartened and substitute your usual running session for
8841. some valuable cross-training instead. It’s useful to allow yourself some training
8842. flexibility, avoid a rigid unforgiving programme and<a href="https://www.blogger.com/null" name="_GoBack"></a> mix
8843. things up a bit. If you are too tired, inject some pace with a good speed work
8844. session or take an easier recovery run.<o:p></o:p></span></div>
8845. <div class="MsoNormal">
8846. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8847. <div class="MsoNormal">
8848. </div>
8849. <div class="MsoNormal">
8850. <span style="font-family: Trebuchet MS, sans-serif;">Most importantly with
8851. injuries, if you have any degree of uncertainty, it is better to act and get some
8852. professional help to find a resolution, sooner rather than later.</span><b><o:p></o:p></b></div>
8853. <div class="MsoNormal">
8854. <span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
8855. <div class="MsoNormal">
8856. <br /></div>
8857. </div>
8858. </div>
8859. </description><link>http://chartclinic.blogspot.com/2014/05/aches-pains-niggles-should-runners-rest.html</link><author>noreply@blogger.com (James Clapham, Chart Clinic)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx1RDWmfuKYUtoqaH_S1DEkoPLEGhEMF62mRKaEzhgki51uTPNFzEHj417ttwvJa_iTmRZkooEUi8LfAN1G3yMhyphenhyphenyH79PjXXrOfN_0eY0NYP5mEhLqIfqu9nHNfln5rh9l5vymZa2s9mhX/s72-c/chart_clinic_reigate_running_injury_clinic.jpg" height="72" width="72"/><thr:total>0</thr:total><georss:featurename>Reigate, Surrey, UK</georss:featurename><georss:point>51.237276 -0.20588299999997162</georss:point><georss:box>51.197508 -0.28656399999997162 51.277044000000004 -0.12520199999997161</georss:box></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-684298061747006832.post-4624051798744359059</guid><pubDate>Thu, 10 Apr 2014 15:35:00 +0000</pubDate><atom:updated>2014-04-10T16:35:51.574+01:00</atom:updated><category domain="http://www.blogger.com/atom/ns#">london marathon</category><category domain="http://www.blogger.com/atom/ns#">london marathon weather</category><category domain="http://www.blogger.com/atom/ns#">marathon preparations</category><category domain="http://www.blogger.com/atom/ns#">marathon running</category><category domain="http://www.blogger.com/atom/ns#">vlm2014</category><title>Last minute preparation... Tips for the Virgin Money London Matathon 2014</title><description>&lt;div class=&quot;separator&quot; style=&quot;clear: both; text-align: center;&quot;&gt;
8860. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR0q40ixcNEPfij24jE0F5apJ4eiifyHyeP2Tic-tf8QVASpnSn-gnM12kC67DxH-Q2cs6Qk5RUoVlKL-Lzc3VVm1thSyMsJT_wGMCABSP53-Sklf5HMTS-ZNNEopYj_wQmcr_tss_ZzaG/s1600/VirginLondonMarathon2012.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"></span></a><br /></div>
8861. <span style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
8862. <span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
8863. <span style="font-family: Arial, Helvetica, sans-serif;"><div class="separator" style="clear: both; text-align: center;">
8864. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJnnRU2H7XdbZHGaMhRamucL6nnUDQZIf7v1rGThdmBf0ui4zDpx4BBgTWIeX8HvYNvrCmuu-zvNCe_LgPxIq83CSWh3foBKXqQ61XcNPoE7dqAKKf_ZUhZe3W6NRHlQcFksCSH2IPBPhS/s1600/VLM_2014-17952.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJnnRU2H7XdbZHGaMhRamucL6nnUDQZIf7v1rGThdmBf0ui4zDpx4BBgTWIeX8HvYNvrCmuu-zvNCe_LgPxIq83CSWh3foBKXqQ61XcNPoE7dqAKKf_ZUhZe3W6NRHlQcFksCSH2IPBPhS/s1600/VLM_2014-17952.jpg" height="162" width="320" /></a></div>
8865. </span><br />
8866. <div class="separator" style="clear: both; text-align: center;">
8867. <span style="font-family: Arial, Helvetica, sans-serif;"></span><br /></div>
8868. <div style="text-align: left;" unselectable="on">
8869. <span style="font-family: Arial, Helvetica, sans-serif;">It’s been a long, gruelling journey to get to this point, but it is finally hear. Some of our runners have already pounded the streets home successfully after completing to Brighton marathon last weekend, now for the biggie the Virgin Money London Marathon!</span></div>
8870. <span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
8871. <span style="font-family: Arial, Helvetica, sans-serif;">Runner’s, this week you should relax, you have been tapering for the past few weeks, now just enjoy this final week and look forward to the big day, <span style="mso-spacerun: yes;"> </span>the adrenaline and the uplifting support from the crowds, the experience alone will be amazing!</span><br />
8872. <span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
8873. <span style="font-family: Arial, Helvetica, sans-serif;">If you want to keep an eye on the weather visit the MET office website, this will help you prepare for what clothing you will need on the day, </span><a href="http://www.metoffice.gov.uk/events/london-marathon"><span style="color: blue;"></span></a><span style="color: blue;"><a href="http://www.metoffice.gov.uk/events/london-marathon"><span style="font-family: Arial, Helvetica, sans-serif;">http://www.metoffice.gov.uk/events/london-marathon</span></a></span><br />
8874. <span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
8875. <div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
8876. <strong><span style="font-family: Arial, Helvetica, sans-serif;">In the next few days it’s worth doing a few things in final preparation:</span></strong></div>
8877. <ul>
8878. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
8879. <span style="font-family: Arial, Helvetica, sans-serif;">Rest and relax, you have done your training, now enjoy the rest and wait for race day.</span></div>
8880. </li>
8881. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
8882. <span style="font-family: Arial, Helvetica, sans-serif;">Consider a Sports Massage to help you physcially and mentally prepare.</span></div>
8883. </li>
8884. </ul>
8885. <ul>
8886. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
8887. <span style="font-family: Arial, Helvetica, sans-serif;">Eat sensibly this week; add an extra carb to your meals, such as jacket potato, rice or pasta.</span></div>
8888. </li>
8889. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
8890. <span style="font-family: Arial, Helvetica, sans-serif;">Trim your toenails before race day – to avoid any discomfort in your shoes.</span></div>
8891. </li>
8892. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
8893. <span style="font-family: Arial, Helvetica, sans-serif;">Pick your clothing for the appropriate weather.</span></div>
8894. </li>
8895. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
8896. <span style="font-family: Arial, Helvetica, sans-serif;">Check your running shoes – Remove any twigs, stones etc. from soles and check the laces are not fraying.</span></div>
8897. </li>
8898. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
8899. <span style="font-family: Arial, Helvetica, sans-serif;">Drink plenty of fluid the day before race day – your urine should be a pale straw colour.</span></div>
8900. </li>
8901. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
8902. <span style="font-family: Arial, Helvetica, sans-serif;">On race morning apply some petroleum jelly or similar lubricant to sensitive areas such as nipples, thighs and between arms and chest to avoid chafing.</span></div>
8903. </li>
8904. <li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
8905. <span style="font-family: Arial, Helvetica, sans-serif;">Eat something light on race morning bagel, toast, cereal or a banana are all good choices. Avoid eating too heavy a meal the evening before.</span></div>
8906. </li>
8907. </ul>
8908. <div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
8909. <span style="font-family: Arial, Helvetica, sans-serif;">Good luck to all our marathon runners :-) - we will see you Monday for a well earned sports massage</span></div>
8910. </description><link>http://chartclinic.blogspot.com/2014/04/last-minute-preparation-tips-for-virgin.html</link><author>noreply@blogger.com (James Clapham, Chart Clinic)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJnnRU2H7XdbZHGaMhRamucL6nnUDQZIf7v1rGThdmBf0ui4zDpx4BBgTWIeX8HvYNvrCmuu-zvNCe_LgPxIq83CSWh3foBKXqQ61XcNPoE7dqAKKf_ZUhZe3W6NRHlQcFksCSH2IPBPhS/s72-c/VLM_2014-17952.jpg" height="72" width="72"/><thr:total>0</thr:total></item></channel></rss>