Office Ergonomics

Do you have a desk job? Do you think you have bad posture?

Good news- perhaps there is no ideal position for sitting or standing. There is a strong belief amongst rehabilitation professionals that not spending too much time in any static/stationary posture might be a key to avoiding “bad posture”.

Healthy postures and a proper workplace set up can certainly help an employee’s productivity at work and reduce the likelihood of repetitive strain injuries down the road. Regular breaks sure can go a long way in helping your work efficiency, so start putting those smart devices to use and set reminders to move from your static postures every 20-30 minutes!

Proper Posture:

The best way to maintain better posture when you must be sitting at home or at your work desk is to find a chair that supports your individual spine.

Everyone has an idea of what “good posture” should look like, however research is inconclusive as to which posture is actually the best. So, why don’t we think more about moving between positions/postures because we know for sure that movement helps pain. Letting yourself sit in the same position for hours and hours (or simply being sedentary) has been shown to have a negative effect on our overall health.  

Ergonomic Assessment:

If you are unsure of where to start, ergonomic assessments can provide ways to make your body function more efficiently, for longer. They can assess from proper work chairs (height, lumbar support, arm rests etc.), proper screen height and distance suited for your body to the proper length away for your keyboard or mouse. All of these seem like simple things, but probably aren’t thought of often when setting up your station.

Here are some simple rules:

–Have your computer screen at an appropriate eye level

–Feet firmly placed on the floor

–90-degree angle for knees, hips, elbows

–Wrist in a neutral (“middle”) position

Eye Breaks:

Staring at your computer screen for too long throughout the work day can put a big strain on your eyes. Try the 20-20-20 method above recommended by the Ontario Associations of Optometrists. Your eyes need a break from reading and stimulation from the screen, so these little breaks will go a long way for your work performance!  

Stability Ball Chairs:

Stability ball chairs can also help with posture within the work place but maybe not for the reasons you might think. They help build stabilizer muscles which in turn can help prevent/reduce back pain throughout the day. The ball isn’t necessary to use your whole work day but using it periodically for an hour or two throughout the day will benefit you!

Bottom Line:

Here at the Right Move, we’d like to encourage people to think more about their bodies and how much they move throughout the day. Rather than stigmatize you for not maintaining an upright posture for 8+ hours a day, we feel it’s more important to emphasize the amount you move during any given day. Modern day society is stressful and we all have deadlines that we must meet, however having a good solid plan to combat stresses placed on our bodies is extremely important.

–If you need any help please give our office a phone call today!–

Benefits of Strength Training



There are numerous benefits associated with strength training including increased muscular strength and endurance, stress relief, sleep improvement, and musculoskeletal pain management. As such, there are more than enough reasons to incorporate strength training into your daily routine and keeping these in mind can help keep individuals motivated to continue training. We all know how difficult it is to keep up with exercise and training but having a better understanding of the benefits will be a big motivational factor to continue!


Muscular Strength and Endurance

As we head into the winter months there is always the fear of falling on the icy surfaces which can lead to many different injuries. Following a regular strength training program will give you an overall stronger base of support that can help prevent you from taking a spill as your strengthened muscles keep you balanced. In fact, if you sustain an injury that needs physiotherapy, prescribed exercises during active-rehab can improve and even speed up your recovery time! Studies have also shown that strength training is more commonly being prescribed now as it helps build musculoskeletal strength (which also is preventative towards future injuries). Day-to-day tasks will also become easier with improved muscular strength. Strength training programs can emphasize stabilizer muscle function which leads to increased muscular endurance. The benefits of these types of programs will ensure that daily tasks aren’t such a chore; as your body can physically keep up and handle the work load.


Stress Relief

Any form of training can always help relieve daily stress. Work stress, friend or family relationships, finances, etc. are all different areas of stress that training can be an outlet for.  However, when training becomes painful that can be a stressor in itself. With prescribed strength training your Physiotherapist/Kinesiologist can inform you on what level of pain is appropriate and ways to prevent an extreme amount. They can show you progressions and modifications of certain exercises so your training program is best suited for your needs. Proper form and technique of each exercise can also be approved by the Physio so you can be sure you are doing them properly, safely and with a minimal amount of pain. A little reassurance from a professional can always put your mind at ease when it comes to training!


Sleep Improvement

There is always the hope that a good workout will help put you to sleep at night. A regular training program does help improve sleep, just be sure to give yourself time between your session and bed as your body needs time to slow back down before sleep.

A research study done through the Journal of Sports Science and Medicine found that both sleep time and quality of sleep improved after following a consistent training program for a 3-6 month period. When we could all use a little more sleep at night, why not consider strength training to help make it possible!


Here at The Right Move we offer strength training and active rehab as a part of a complete physiotherapy treatment plan. We also offer registered Kinesiology services to help supplement lifestyle changes for individuals living with chronic health conditions. Both can help with conditioning injured areas and getting your body stronger in an effort to help prevent future injuries. Call or email the clinic today to get started (613-384-3222) or

The Benefits of Caffeine

The Benefits of Caffeine

There has been some debate over the years on whether or not caffeine is a healthy choice. At The Right Move, we’re big coffee fans so we’ve done some research on the subject and there are actually tons of health benefits that come from caffeine. So, you can enjoy your morning cup (or three) without feeling guilty or worrying about causing damage to your health!

The Mayo Clinic notes that drinking 400 milligrams (mg) of caffeine a day is safe for healthy adults. They note that this is the equivalent to four cups of coffee per day, but that all depends on where your coffee comes from. This is good news for those who need more than one morning coffee!

If you stay in the range of what’s safe, caffeine has so many health benefits. There are so many incredible benefits, but here are a few of the positive effects caffeine has on our health:

It Reduces The Risk Of Diabetes

Research shows that drinking 5 cups of coffee a day can reduce the risk of developing diabetes. This is mainly because of the high level of disease-fighting antioxidants found in caffeine. Drinking sugar-free coffee daily can make you less likely to suffer from type 2 diabetes.

It Improves Muscle Performance and Stamina

Research has proven that consuming 140 to 400 mg of caffeine 30 to 60 minutes before exercising can improve both speed and endurance. Caffeine slightly increases your heart and breathing rate by stimulating your nervous system. Additionally, caffeine, when mixed with carbs, can replenish muscle glycogen concentrations faster after exercise. This is why caffeine is often used in energy drinks to increase stamina.

It’s Good for Your Cardiovascular Health

A few cups of coffee per day can give you a healthy heart! Caffeine constricts your arteries by infiltrating the receptors that line the blood vessel walls. This causes your blood pressure to rise. A research at Brooklyn College has found that men who consumed 4 cups of caffeinated beverages daily are less likely to suffer from heart disease than those who never took a sip. Drinking coffee has been found to reduce the risk of stroke by 22% as well!

It Can Help You Lose Weight

Drinking caffeinated drinks can often times help in weight loss. Regular drinkers often report a decrease in appetite, resulting in weight loss. 300-400 milligrams of caffeine in any form (cola, tea, or coffee) is enough.

It Improves Your Memory

Caffeine increases the level of a neurotransmitter called acetylcholine. This is associated with attention, concentration, learning and memory. So, it has a positive effect on memory and cognitive function!


Caffeine can provide various health benefits but is only possible with the right dosage of caffeine. Excessive intake of caffeine has been reported to cause adverse effects on your health, so it’s important to stay in that 0-400 mg range to get the most benefits to your health!