S10E05: Aches and Pains

We talk about our creaking joints and aching muscles with special guest host Emma Le Cornu, who is both a conservator and a yoga instructor. Kloe talks about carpal tunnel woes, Jenny shares her pain management journey, and Emma gives us all some exercises to try out at work. Also tune in for a Dear Jane about careers derailed by the pandemic. Look after yourselves, folks! 01:38 In which ways are we broken? 12:59 Conservation as a physical job 16:27 The importance of movement 19:09 Colleagues’ reactions 21:16 Emma’s yoga journey 26:24 Managing and looking after others 33:45 Answers from Twitter 40:52 Some exercises to try out 55:51 Dear Jane Show Notes: - Follow Emma on Instagram: https://www.instagram.com/emmallecornu/ - Yoga with Adriene: https://www.youtube.com/user/yogawithadriene - Carpal tunnel syndrome: https://www.nhs.uk/conditions/carpal-tunnel-syndrome/ - Repetitive strain injury: https://www.nhs.uk/conditions/repetitive-strain-injury-rsi/ - Sarah and Emma’s Twitter paper Get Up to Get Down from #IconTC in 2019: https://twitter.com/elecornu/status/1202203422407241728 - Just One Thing with Michael Mosley – Exercise Less, More Often: https://www.bbc.co.uk/sounds/play/m000zljp - Example of workstation assessment commonly found in workplaces: https://www.hse.gov.uk/msd/dse/assessment.htm - Jenny’s rocking kneeling chair (approximately): https://www.amazon.co.uk/Ergonomic-Kneeling-Wooden-Kneeler-Adjustable/dp/B08R6WWGKL/ - Twitter polls mentioned: https://twitter.com/thecwordpodcast/status/1455152475674234889 + https://twitter.com/thecwordpodcast/status/1455476445841592322 + https://twitter.com/thecwordpodcast/status/1455902290376806407 - S03E04 Looking After Your Conservator: https://thecword.show/2018/05/02/s03e04-looking-after-your-conservator/ Emma’s top stretches to do at work 1. Wrists – praying stretch, self-massage – squeeze the toothpaste tube https://www.healthline.com/health/chronic-pain/wrist-and-hand-stretches 2. Neck – look up, down, side to side, ear to shoulder with opposite arm extended out to side3. Upper back – twist from waist hold onto back of your chair 4. Feet – roll out on tennis ball or broom handle, sitting, or standing for more pressure 5. Balance – stand on one leg, try it with your eyes closed 6. Body scan – notice what feels good as well as not so good: https://www.youtube.com/watch?v=zNfv4UDBk6w 7. Squats (start with sitting down on a chair then getting back up without using your hands for help) go for 10 reps – leg muscle strengthener, core strengthener – protects joints, knees, increases ankle mobility, leg muscles are key to good mobility and everyday movements, also helps to maintain good posture 8. Legs up the wall – takes pressure off feet and veins in legs, drains fluids, also acts as a leg stretch Other advice from Emma: - Carrying something heavy in each hand around the house/studio, called a farmers carry – good for grip strength and overall strength! - For those who enjoy running, joining a Parkrun - gamifies exercise, get milestone t-shirts, be part of a community, volunteering opportunities: https://www.parkrun.com/ - Hand eye body – coordination exercises: https://www.handeyebody.com/ - Walking barefoot, standing barefoot outside - Change up your routine – the brain likes novelty! - Breathing out slowly – calms the nervous system Emma recommends following: - Jenni Rawlings: https://www.instagram.com/jenni_rawlings/ - Lara Heiman LYT Yoga: https://www.instagram.com/lara.heimann/ - Hand Eye Body: https://www.instagram.com/handeyebody/ - FinolaPhysio: https://www.instagram.com/finolaphysio/ Support us on Patreon! http://www.patreon.com/thecword Hosted by Jenny Mathiasson, Kloe Rumsey, and Emma Le Cornu. Intro and outro music by DDmyzik, used under a Creative Commons Attribution license. Made available under a Creative Commons Attribution-NonCommercial 4.0 International license. A Wooden Dice production, 2021.