​Hefyd rwyf wedi bod yn brysur yn galw ac yn siarad gyda chleifion a chysylltu ar Facebook ac e-bost. Dwi di gal amser i gymryd rhan mewn cyrsiau datblygiad proffesiynol dyddiol ar-lein ac wedi cymryd cwrs am ddim Prifysgol Yale ar wyddoniaeth hapusrwydd. Rwyf bellach hefyd yn hyfedr mewn cyfarfodydd Zoom a gweminarau ar-lein - pethau na fuaswn erioed wedi dychmygu fy hun yn eu gwneud yn gynt.

Os ydych yn cael unrhyw boen cefn, poen gwddf, cur pen, materion iechyd neu ffitrwydd neu os oes gennych unrhyw gwestiynau ar hyn o bryd, mae croeso i chi ffonio'r clinig, gyrru neges e-bost neu Facebook  atom.
Edrych ymlaen at eich gweld yn fuan
Cymerwch ofal
Ceri Ann :-)

First time writing a blog!
It’s been over three months since we closed the doors of Llangefni Chiropractic Clinic. I’m really missing  Karen, Georgie and Gwenda our wonderful reception ladies and helping all our lovely patients move better and make pain a thing of the past.

​I’ve been calling patients and staying active on Facebook and email, taken part in daily online professional development courses and taken a Free Yale university course on The Science of Well-Being. I am now also proficient in Zoom meetings and online webinars – things I’d never have imagined myself doing before the lockdown. 

​If you are having any back pain, neck pain, headaches, health or fitness issues or have any questions at the moment please don’t hesitate to call the clinic, ​email or Facebook message  us.
Looking forward to seeing you all soon
Take care
Ceri Ann :-)

I've seen a spate of stiff backs and achy shoulders after this sudden arrival of Spring; everybody seems to have been out in the garden, tidying up after the blustery winter we've had, or attcking the house with a bug of Spring Cleaning! No doubt everybody will be hard at it again this Easter weekend - whilst we're meant to relax, unwind, catch up with friends and family, I'm sure a lot of us will be attacking those DIY projects around the house and garden.

Whatever you're up to, just be careful! Avoid neck and back pain, or those general aches and pains by following a few simple tips...

'How does your garden grow...?'

• Wear comfy clothes that don't restrict your movement, and like any other form of exercise, make sure you warm up the muscles first. Start off with the light, easy jobs before tackling the heavier tasks.
• Don't overstretch - get as close as possible to the things you're pruning, and invest in some decent step ladders and long-handled loppers.
• Avoid repetitive strain type injuries by spending no more than 20-30 minutes on any one thing and make sure you take regular breaks. Take regular breaks and admire all your efforts!
• If laying a patio, keep the slab close to your body and bend your knees; it is sometimes better to bend one knee rather two, as your supporting leg gives you a position of strength. If using railway sleepers, two people will probably be needed.
  
  'Do it yourself...!'
  
• When using a ladder or steps, make sure you are always facing it, keeping your shoulders, hips and knees pointing in the same direction. The same is true for most activities - move your feet rather than twisting from the waist or hips.
• Rather than leaning or reaching, use some steps and move them regularly to keep up with where you are. Or, if you're working low down, get down on the floor! Make sure your ladder is firmly planted in position, and have someone else around to keep an eye on things - or at least a mobile phone in your pocket in case of mishaps!
• If you are painting a ceiling, think about getting the largest amount of paint on in the shortest space of time. Use a paint pad or roller with an extended handle and hold it at chest height. Keep your head as neutral as possible and keep facing forward so you don’t over exert your neck - again, get to the level you're working at, rather than overstretching!
• Plan ahead - buy heavy items like cement and gravel in smaller bags rather than one big one as it is easier and safer to carry. Make use of the trolleys and wheelbarrows to avoid heavy lifting. Careful when loading items into the boot of the car; ideally get them delivered and have them unloaded where you need them to save unnecessary carrying.

'On the road again...'

• Whether travelling by plane, train or car avoid getting stiff by wriggling around. Do some shoulder shrugs and neck stretches, clench your buttocks and calves and circle your feet and ankles.  
• If on a train or plane, try to stand up and move around every 20-40 minutes or, when you stop for a petrol/food break on a car journey, take the opportunity to just stretch and shake out your limbs to allow your muscles to relax.
• Compensate for your prolonged time of inactivity during the journey by doing light exercise – just going for a brisk 20 minute walk once you have arrived at your destination will help.
• Avoid dehydration by drinking plenty of water when you are travelling - and avoid alcohol when you are flying. This will help to prevent muscle pain and stiffness.
  

'Too many Easter Eggs...?!'

• If the weather permits, make the most of the time off and get out into the fresh air. A brisk walk, or a game of frisbee on the beach is a great way to burn off the Creme Eggs, or work up an appetite for another hot cross bun! It''ll also help to loosen up the joints, stretch out the muscles, easing aches and pains and low back problems.
  
• If rain stops play, dig out the old game of Twister to stretch out a few of the joints, or borrow the kids' Wii and get moving!
• Even if you're slobbing out, making the most of the Bank Holiday TV, try to keep moving. Get up and wriggle every advert break, and leave the remote control the other side of the room - this will keep your joints moving and will help prevent back pain.

Disclaimer: Following this advice will not only keep you looser and freer, but will keep your local friendly chiropractor happy too so she can catch up with her 'to do' list!!

Living here on Anglesey, we can all spend a lot of time on the A55 - even a trip to the nearest supermarket can result in a 40 mile round trip! Many of my patients are having to do a long commute to work on a daily basis, or head out of North Wales a couple of times a week for meetings or work elsewhere. I spend quite a lot of time on the road too; I have to attend BCA meetings in Reading or London and in my spare time enjoy catching up with friends and family - usually involving a trip down to Oxfordshire.

All this driving and commuting can take its toll. A recent survey conducted by Evian found that of the 2000 commuters questioned 1 in 9 felt miserable because of the journey, 1 in 3 were bored with their commute and 1 in 6 arrived at working already exhausted and wanting to go back to bed!

However, it's not just our minds (and souls!) that suffer; sitting puts twice as much pressure through the spine as standing up, and when we're in a car seat we really can't wriggle around. Minimise the detrimental effect by ensuring that your car seat is set up for you to make you comfortable - adjust your steering wheel and seat so that your arms are relaxed and not reaching too far. Tilt your car seat so that your knees are slightly lower than your hips as this can help to ease the pressure in your low back, and adjust the seat back so it is comfortable. Most importantly, take regular breaks! Plan your journey to fill up with fuel half-way on a trip, stop and have a brief walk for a minute or so every hour, and on arrival, park further away than usual so you can have a quick walk to stretch your legs.

The same goes for trains - if you get a seat, stand up and wriggle around regularly, make sure that you're sitting correctly with your bottom against the seat back and your shoulder blades touching the seat behind you. If you're doing some work, try to adjust your position so that you're not slouching or leaning too far forwards with your head unsupported. Get up and move about regularly.

If you have to stand, spread your weight evenly between both feet, keep your knees soft and your feet firmly 'planted' to help you balance, and make sure you don't over-reach for the grab rails.

At the end of the day, our bodies are designed to be moving around and walking. This will help to improve muscle tone, circulation and posture - and will minimise the aches and pains. So make the most of every opportunity you have to move - your body will thank you for it!