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Hand Exercises You Should Be Doing if You're a Gamer We've got you covered with a few of the most important and effective hand exercises that will have you gaming pain-free for hours. If you want to kiss the aches in your fingers and wrists goodbye for good, incorporate these exercises into your gaming time Pronated Extensions Stretch... Using the same position as the supine flexors stretch, start by facing your hand downwards instead of upwards. Using your other hand, gently pull down on the outside of your fingers so that your wrist is slowly lowered and you feel the stretch in the top part of your forearm. Hold this stretch for 30 seconds, and repeat on the other side. Joint Distraction Stretches To help loosen up all of your fingers and thumbs begin with relaxing your hand and face your palm towards your chest. Using your other hand, grab the tip of your thumb and lightly pull on it so that you're extending your thumb outward. Hold for 10 seconds, then repeat on your other thumb and fingers on both hands. You can also do a joint distraction exercise for your wrists. To do this, relax your hand in front of your body with your palm facing towards you. Using your other hand, gently grab the hand facing you near your wrist joint and pull outward. Pull slowly until you feel slight discomfort. Hold this stretch for several seconds, and repeat on the other hand. From texting to typing to driving to eating, your fingers and wrists are essential to your overall quality of life. Stay tuned for more hand exercises on our feeds to enjoy pain-free fingers and wrists. Game on!

Back pain is extremely common in today’s work environment with prolonged periods of sitting being linked to bad posture, poor circulation, and neck strain. Thankfully, it doesn’t take a lot to help prevent potential problems from occurring. The key is to find a few easy exercises that you’re comfortable doing at your desk, and then stick with them. Here are four simple upper back muscle stretches that can be done just about anywhere you find yourself seated in the office, o...n an airplane, or even at the kitchen table. Just remember to take it slow whenever you begin a new exercise routine. 1 Neck rolls Sitting upright, relax your shoulders and place your hands on your lap. Lean your right ear over your right shoulder. Slowly move your chin down toward your chest while keeping your back straight. Gently roll your left ear to your left shoulder and back around to starting position. Repeat 5 to 10 times in each direction. 2 Shoulder shrugs Think of these as pushups for your shoulders. With your feet flat on the ground, straighten your back and arms hanging at your sides. Bring your shoulders straight up, then squeeze tight for 2 seconds. Let your arms drop back down. Do about 8 to 10 shrugs per set. 3 Shoulder rolls Start out like a shoulder shrug. After pulling your shoulders up to your ears, move them back and around in a circle. Repeat the same movement in the forward direction. 5 rolls both forward and back. 4 Butterfly wings This stretch compliments neck rolls and helps to strengthen the rhomboid and pectoral muscles. Sit up straight and touch your fingertips to your shoulders, elbows pointing out to the side. Keeping your fingers in place, slowly pull your elbows together. Hold for 10 seconds. Return to starting position. Repeat 5 times. These exercises can help lingering back pain, but always talk to your doctor if the pain doesn’t go away.

Just breathe ... in .... out One step at a time, one foot infront of the other. #NeverGiveUp

Wednesday Wisdom To quote William Arthur Wand, - "Before you quit, Try." How many times have you quit something, before even trying? ... How many times have you said: This is not for me or I don’t think I can do this", "What do I have to gain from this? and give up on something you love? Think about all the missed opportunities. You were scared of failure, scared of disappointment, scared of bad feedback, so you stop, before even trying. So, next time, before you hurry up and drop the I quit excuse, try asking yourself some questions beforehand. #WeBelieveInYou #YouveGotThis #Motivation

Hand Exercises For Gamers While we would never ask you to break an actual sweat, we do believe in the importance of incorporating a few hand exercises to ensure your gaming game stays strong no matter how many hours you spend battling friends and foes. Doing these few hand exercises can prevent you from having to stop mid-game to cope with a throbbing wrist or numb fingers. ... Plus, your gaming buddies will appreciate not having to wait on you to stretch out your fingers before they can carry on with the voyage. Prayer Position Stretch To help loosen up your wrists and forearms, start by putting your fingers and palms together with your fingers pointed upwards and your elbows pointing outward like you're praying. Hold this position for 30 seconds or more. To increase the intensity, slowly lower your hands while keeping them together. Reverse Prayer Position Stretch Remain in the same position as you were in for the prayer position stretch, except now you are going to press the backs of your hands together with your fingers facing down. Hold this stretch for 30 or more seconds. To increase the intensity, slowly raise your hands while keeping them together and keeping your elbows pointed outward. Supine Flexors Stretch For this stretch, you'll perform the stretch on each hand separately. Start with your left side, and keep your elbow extended and your palm facing upward. Using your other hand, gently pull on the bottom half of your fingers so that you are pulling your wrist downward. You'll feel moderate discomfort but you shouldn't feel any pain. If you do feel pain, ease up a bit on your pull. Hold this stretch for 30 seconds, and repeat on the other hand. Taking care of your hands especially when you're in full-on game mode for several hours or days can help prevent conditions like tendonitis and carpal tunnel syndrome. Stay tuned for more hand exercises on our feeds to enjoy pain-free fingers and wrists. Game on!

Forget to rebook your next appointment? Don't sweat it, we've got you covered with 3 easy ways to book your next appointments with your favourite practitioners: 613-966-9500 email [email protected]... www.bihc.ca #BookingMadeEasy #BookAhead #FavouritePractitioner #BIHChealth

Oh Deer! It's that time of year when most Employer Benefit plans reset..... don't be dissappointed, use up your remaining balance and book your appointments today! 613-966-9500 [email protected]... www.bihc.ca See more

Wrist Exercises to treat Carpal Tunnel There are three basic moves you can do any time of day to help alleviate the discomfort of Carpal Tunnel - Spider doing pushups on a mirror... The shake Stretch armstrong These stretches and exercises are simple and don’t require any equipment. You can easily do them at your desk, while waiting in line, or whenever you have a minute or two to spare. Protect your wrists in just a few minutes a day with these easy movements. Stretch armstrong This last exercise is the deepest stretch of the set: Place one arm straight out in front of you, elbow straight, with your wrist extended and fingers facing the floor. Spread your fingers slightly and use your other hand to apply gentle pressure to the downward-facing hand, stretching your wrist and fingers as far as you’re able. When you reach your maximum point of flexibility, hold this position for about 20 seconds. Switch hands and repeat. Do this two to three times on each side, and try to do this stretch every hour. After a few weeks of doing this multiple times a day, you’ll notice significant improvement in your wrist’s flexibility. Remember that stretching is an important part of any healthy routine; don’t limit your regimen to the exercises on this list. Every part of your body can benefit from the increased circulation, movement, and mobility that stretching can help provide. Check out our FB & Insta pages for more great exercises

Stretching our way through #Monday #Morning Happy Monday Everyone!

#MotivationalMonday Success is the sum of small efforts repeated day in and day out - Robert Collier #YouveGotThis... #DontBeTooHardOnYourself See more

Hand Exercises for Gamers From texting to typing to driving to eating, your fingers and wrists are essential to your overall quality of life. If you want to kiss the aches in your fingers and wrists goodbye from all your gaming, we've got you covered with a few of the most important and effective hand exercises that will have you gaming pain-free for hours. Wrist Joint Circles... Start with extending both hands out and gently rotate your wrists in a circle. Perform 10 to 15 circles rotating clockwise and 10 to 15 circles rotating counterclockwise. Thumb Extensor Stretch Take your thumb into the palm of your hand and close your fingers over it. Slowly start to bend your wrist toward the outside of hand (where your pinky finger is). You should feel this stretch in your thumb and alongside the forearm area near your thumb. Hold this stretch for 30 seconds, and repeat on the other hand. Taking care of your hands especially when you're in full-on game mode for several hours or days can help prevent conditions like tendonitis and carpal tunnel syndrome. Game on!

#FridayFunny #Vertigo