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Stress Disorder

Sitting on a desk most of the day? You must read this article


Although it’s “just a desk job,” working in an office can wreak absolute havoc on our bodies.

If you’re someone who spends all day at a desk in front of your computer, you know exactly what I’m talking about.

Sitting for a desk job seems relaxing but actually, it is not. It is not easy and good for your body to sit continuously for long periods of time. The desk jobs could be more dangerous than what you may think.

According to researchers at Cornell University and the Cleveland Clinic Center for Spine Health,

Hunching over a computer is a leading reason why four in five women end up with crippling back pain at some point in their lives.



So, let’s take a quick look at few scary health risks of a desk job and then we will talk about how you can stay healthy while working in an office that requires you to perform your duties while sitting on a chair.

  • Muscular Skeletal Disorders
  • Diabetes
  • Cardiovascular Disease
  • Obesity
  • Poor PostureAches and Pains
  • Neck Issues
  • Carpal Tunnel Syndrome

What can we do to counteract this office life we have to live?

Alan Hedge, a design and ergonomics professor at Cornell, recommends you change to positions every eight minutes, and take a two-minute “moving break” at least twice an hour.

The best way to do desk job with relaxed body and mind is to perform yoga. You might be thinking how to spare time for performing exercises in such hectic schedule, but believe me here are some really easy and useful yoga exercises which you can even do at your workplace.


1. Wrist and Finger Stretches

Stretch your arms. Place your hands on the table, stretch your hands upward and bend backward with the other hand. Now start rotating your wrist, 5-10 circles inwards and outwards.


Working for long on a keyboard, builds up tension in muscles, tendons in fingers, hands, and wrist. So as to relax your hands and provide them proper blood flow, repeat this exercise after every 2 hours.

2. Seated Crescent Moon Pose

In this pose, stretch your arms touching your ears. Join your hands, stretching your fingers bend to right taking 2-3 long breaths. Repeat on the left side for other 2-3 long breaths.

This pose helps to relax your body so that you can return to your seat with a taller spine, a clearer head, and sharper focus.

3. Chair Pigeon Pose

Sitting on a chair for a long and hunching at a computer may cause neck pain. So here’s an easy and relaxing exercise that may help you to prevent this.

While seated in your chair, both feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed as to not place pressure on the knee. Maintain equal weight distributed between the sitting bones while staying in an upright seated position.

You should feel gentle to moderate stretch on the outermost part of the right thigh. Hold 5 to 10 breaths before switching sides.

4. Sit and Stand Chair Pose

When we are seated all day, it makes your legs stiff and causes pain in the knees.

Begin seated with your knees bent 90 degrees and your feet flat. Press down from your heels, trying not to move the feet in toward your chair or use your arms, and make your way up to standing.

From standing, slowly sit straight back down, refraining from leaning forward and/or from shifting the hips to one side or the other. Repeat 5 to 10 times.

5. Desk Chaturanga

Your desk can support your yoga pushups! Blasting out a few of these strengthening movements throughout the day reminds the muscles around your neck to relax while energizing the arms, which tends to go soft during the majority of the day.

Rest your hands about shoulder width distance on the edge of your sturdy desk, and step your feet back so your torso is a diagonal line to the floor. Your feet firmly placed, inhale as you bend the elbows to a 90-degree angle, hugging the elbows in towards the ribs.

Exhale and press your chest back up to the starting position. Repeat 8 to 12 times.

Yoga gives us relief from countless ailments at the physical level. The practice of the postures strengthens the body and creates a feeling of well-being. From the psychological viewpoint, it sharpens the intellect and aid in concentration; it steadies the emotions and encourages a caring for others.

If you’re working in a position that requires you to sit most of the day, it is high time you talk to our physiotherapists to create an exercise plan for you. 

If you want to book an appointment with one of our physiotherapists, click here to contact us today.

How Massage Therapy Can Help Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder, or SAD, is a type of seasonal depression. If you have SAD, you’ll normally experience general depression, lack of energy, and irritability during the winter months every year. However, not every person afflicted with SAD experiences symptoms in the winter. Some people have the reverse experience and have symptoms of depression in the spring and summer months. Seasonal Affective Disorder is a sub-set of major depression, and the symptoms can include:

  • Feeling depressed nearly every day
  • Loss of interest in activities
  • Feeling hopeless
  • Changes in eating habits, appetite, or weight
  • Diffculty concentrating
  • Thoughts of death or suicide

As you can see, these symptoms range from somewhat annoying to very serious. If you are experiencing thoughts of suicide, you should tell someone you trust, and get help immediately. However, if you have a more mild case of Seasonal Affective Disorder, there are many steps that you can take to relieve some of the symptoms. Eating well, getting plenty of exercise, and attending talk therapy can all help you cope with your SAD symptoms.

Massage can also be an important part of managing, and in some cases decreasing your SAD symptoms. Massage is a well-known way to lower anxiety and depression. The simple act of getting a massage can increase the neurotransmitters that work to lower anxiety producing chemicals in your body, as well as decrease the hormones responsible for stimulating your anxiety reactions.

Massage also decreases your heart rate and both your systolic and diastolic blood pressures. This is important because while an elevated blood pressure is a dangerous health condition, it is also a symptom of SAD that can impact your daily well being. An elevated blood pressure can cause you to feel tired, run down, and cause your body to metabolize food in an incomplete way. Improperly digested food means you are not getting all the nutrients you need from your food, no matter how well you’re eating.

Massage offers something that virtually no other therapies for depression offer. It offers the power of human touch. When you receive a massage, your body doesn’t just feel better because the aches and pains are gone, although that is a large part of it. As humans, our bodies need the comforting, restorative touch of another human. When you receive a massage, your body reduces its stress hormones, and your body pumps your system full the happy “love” chemical cocktail that makes us feel so relaxed after a massage appointment.

Don’t forget that your skin is the largest organ on your body. There are nearly 18 square feet of skin on an adult human body! When combined with other relaxing elements, a massage can be practically as effective as a session of psychotherapy. Taking time out for yourself and getting a massage is not a luxury. In many cases, it can be an important complementary treatment to help you get through the “winter blues” and make sure you can face your life head on, no matter what season it is.

What issues can be treated with needle therapy (acupuncture)

Needle therapy or acupuncture is a therapeutic practice that involves stimulating certain focuses on the body, regularly with a needle entering the skin, to mitigate pain or to treat different health conditions.

On November 5, 1997, a board gathered by the National Institutes of Health (NIH) presumed that there is clear confirmation that needle therapy needle treatment is successful for nausea and vomiting from a postoperative condition and in addition chemotherapy, morning sickness, and postoperative dental pain. The 12-part board additionally deduced in their agreement explanation that there are various other pain-related conditions for which needle therapy might be compelling. These conditions incorporate however are not constrained to fibromyalgia (general muscle torment), low back agony, carpal passage disorder, and asthma.

At Square One Physio, we have treated many conditions with acupuncture. Some of the conditions that could be treated with acupuncture are:


Neck pain
Shoulder pain
Tennis elbow
Carpal tunnel
Acute/chronic back pain
Knee pain
Foot pain

Neurological / Nervous System

High blood pressure
Stress disorders
Bell’s Palsy
Trigeminal neuralgia


And many other female health problems
Infertility (female/male)
Menstrual pain


Allergies/hay fever
Common cold
Sore throat


Stomach pain


Smoking Cessation
Car accident complications and more


At Square One Physio, we have trained practitioners in acupuncture. Click here to book an appointment.

How Massage Therapy aids in relieving PTSD (Post Traumatic Stress Disorder)

Post Traumatic Stress DisorderAccording to the Pacific College of Oriental Medicine, a full 70 percent of adults experience a life event traumatic enough to result in post traumatic stress disorder or PTSD. Indeed, PTSD has garnered a considerable amount of media attention in the past decade.

A number of different therapies and treatment regimens commonly are utilized, including medications and talk therapy. A growing number of people suffering from PTSD are taking advantage of massage therapy as an effective means of addressing the condition.

How Massage Therapy Aids in Relieving PTSD

According to researchers associated with the Mayo Clinic, PTSD occurs following a traumatic event as a result of chemical imbalances in a person’s brain. These chemicals, including serotonin, are rendered off balance due to the emotional stress associated with the traumatic event. The imbalance does not resolve and a person suffering from PTSD is in a continually state of “flight or fight.” The bodies of these people continually are awash in stress hormones, leaving them feeling a persistent heightened sense of anxiety.

Regular massage therapy permits a person to relax to a greater degree than was possible before this treatment course commenced. As a consequence of being able to relax more, these individuals finally are able to enjoy more appropriate sleep patterns. The overall level of stress hormones within such an individual’s body begin to drop, leading to a lessening of the symptoms of PTSD.

Two types of massage therapy commonly are utilized when it comes to PTSD treatment: Reiki, or Tui Na. Reiki involves the placing of hands on specific parts of the body to relieve an underlying condition like PTSD. The palm is used to effect the actual massage process in Reiki. Tui Na incorporates martial arts principles into the massage process. In addition, Tui Na many times is undertaken in conjunction with acupuncture as part of a comprehensive treatment and healing process.

Massage Therapy in Conjunction with Other Treatment Regimens

Many individuals enjoy quicker relief from PTSD when massage therapy is added to more traditional form of treatment for the condition. For example, a growing number of professionals who work with PTSD patients are combining talk therapy, medication and massage therapy to more quickly and effectively treat the condition.

The combination approach that includes massage therapy accomplishes an important objective of PTSD treatment. Health care professionals maintain that more rapid and effective intervention in relieving the symptoms and causes associated with PTSD is important to ensuring long term relief from the condition.

SquareOne Physio offers massage therapy and physiotherapy for sports injuries, personal training, motor vehicle accidents and sports massage. Don’t hesitate to book your appointment today and we will help you to get back to your normal routine!

How to handle anxiety attacks

brain-anxiety-attacksAs anyone who suffers from anxiety attacks knows, these attacks can be debilitating. Symptoms include feelings of losing control or “going crazy,” heart palpitations or chest pain, feeling like you are going to pass out, or trouble breathing with a choking sensation. Knowing how to handle anxiety attacks is the first step towards keeping them under control.

The first step is to stop where you are and take some deep, calming breaths to try to relax. Breathe slowly and deeply in through your nose, and out through your mouth. Imagine yourself in a calm place, such as on the beach or in the woods. Say positive things to yourself such as “I can do this” or “I will do my best.”

To help keep anxiety attacks under control, practice daily exercises such as yoga and meditation. Practice envisioning yourself in a calm and centered state of mind and work on deep breathing. That way it will be easier to do so when you feel yourself becoming anxious in any given circumstance.

At Square One Physio, we also provide Yoga. During Yoga, we introduce you to various exercises and activities you can do to reduce anxiety and depression. If you are going through anxiety, talk to us today.