Goal Setting and Injury Recovery

We all have the ability to improve and move forward. There are times in our lives when this seems more difficult and can become daunting. At different times in our lives we go through huge changes, injury, pregnancy, weight loss and gain and so many other physical and emotional ups and downs. To reach our full potential can feel so far out of our reach!

A technique I work on a lot with clients is setting achievable goals. Finding small steps that build up to a bigger long term goal makes anything seem possible!

This can be running a marathon for a budding athlete, being able to pick up a grandchild or walking again on a broken ankle!

We can go through techniques together in the clinic, or you can work on your own at home. Here are a few tips to help you be successful in achieving your goals!

• Goal visualization - Mental contrasting is visualizing your goal and how you will feel after then thinking of the obstacles that will get in your way. Sit and think how it will look and fell when you achieve your goal. Then also think of anything that could get in your way or slow you down.

• Goal specificity - quantitative specification about your goal. Find a way to numerically measure your goal, whether it is weight to be lifted in the gym, duration of a run or swim, or upping your daily steps. It is much easier when you can count the numbers as they fall or rise!

• Goal planning - Implementation intention is a self regulatory strategy for achieving your goal. Write it down, share it with friends, make yourself accountable! Also remember to celebrate your achievements every time you reach a benchmark.

Get in touch if you would like any help setting your own goals and reach out if you would like our assistance in reaching them!!!

INTRODUCTION TO MEDITATION

At Bloom Well-being we believe that health and happiness comes from YOU!

External factors can only be pleasurable as long as we are happy from the inside. According to Buddha, meditation trains the mind to “not dwell in the past or contemplate about the future.” It lets the mind settle in the ‘now’ and allows us to see the beauty of the present.

There are thousands of studies that have shown meditation can positively impact mental and physical health. Whether it’s by reducing stress, improving sleep, increasing focus, or improving relationships.

Meditation is not just for yogis and hippies, it is an excellent way for professionals to increase the likelihood of success is to keep meditation practice as a part of their daily routine. Meditation practices improve the brain’s problem-solving and decision-making strategies, which can bring a desirable shift at work or while studying.

As many of you contact Bloom with questions about how to manage stress, we often advise meditation as a go to tool in stress-relief. Stress is the body’s response to unforeseen adversities. Encountering immediate threats increases the level of cortisol, or stress hormone in the body, and activates the Autonomic Nervous system, which is responsible for fight-or-flight responses. Meditation has been proven to lower cortisol levels in the brain therefore making meditators feel less stressed!

I will be looking in much more depth at meditation, it's effects and benefits for everyone in future posts. For now, I have made a 10 minute guided meditation to introduce you all to the practice.

Just find a quiet room and somewhere comfortable to sit or lie and play this video in your own time.

Grace xxx

Discomfort and pain when working from home?

Many of us have had our working lives change this year. With many of you working from home with different desk setups, I am receiving many messages about pain in the neck and upper back, loss of range of motion in the neck and numbness and pins and needles in the hands. This is usually a result of a change in posture over a long period of time, which results in muscle strain and facet joint syndrome.

This happens as the result of gradual build up of muscle tension and tightness from sitting at a laptop or table unsuitable for work for long periods of time. This affect productivity, they can bring down your quality of life. Research even shows poor posture is associated with low self-confidence.

A study by Bupa found that since lockdown 11 million people have suffered aches and pains due to working from home

. Only a third have a dedicated workstation leaving many working from sofas, beds and even beanbags.

The treatment plan I would suggest would be massage to the upper back, neck and jaw. Followed by passive stretching of the neck and arms with you in the treatment room. Stretches will be given to you to take home and regular check ups to check postural improvements and to keep the muscles relaxed. We would also look at your workstation setup and find ways to make it more comfortable and supportive for your whole body. I can also advise exercises for strengthening the core and glutes to help with your posture while at work and to get up and a movement plan to keep your upper back happy throughout the day!