November 10, 2021

S10E05: Aches and Pains

1 hour 4 minutes

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!

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.

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