The Fay Pedler team wish a Happy Christmas to all past, present and future patients, friends, colleagues and business partners.  Christmas can be a great time to relax and unwind, reflect on the years achievements and indulge in chocolate.  To avoid Christmas related injuries at this time we advise the following:-

Don’t stop moving

Keep active, take advantage of any spare time and head out for a walk.  30minutes brisk walking will help work off those mince pies and stimulate your brain for a Christmas quiz!

If you are unable to get out and about why not try a few chair exercises or complete a few repetitions of your stairs.

Arm raises

Stand tall with a relaxed straight spine or sit upright, arms by your side, with palms facing forwards raise both out to the sides as far as comfortable.

Keep your shoulders relaxed and arms straight throughout. Breathe out as you raise arms and breathe as you lower.  Repeat 5 times.

Ankle stretches

Sitting upright, hold onto the side of a chair, straighten your left leg with your foot off the floor.

Point your toes away from you and then back towards you.  Repeat with the right leg 2 sets of 5 for each foot.

Neck stretch

Stand tall with a relaxed straight spine or sitting upright, look straight ahead and hold your left shoulder down with right hand.

Slowly tilt your head to the right while holding your shoulder down.  Feel a stretch on the left side of your neck.  Hold for 5 seconds.

Repeat holding down the right shoulder with left hand. Repeat 3 times.

Neck rotation

Stand tall with a relaxed straight spine or sitting upright with shoulders relaxed slowly turn your head towards your left shoulder as far as is comfy, hold for 5 seconds and return to centre position.

Repeat slowly turning your head to the right.  Repeat 3 times.

Combined movements

Phase one: – Stand tall with a relaxed straight spine or sitting upright, raise your right arm forward, bending your elbow and wrist to allow your hand to reach your mouth. 

Phase two:- Add weight and increase repetitions.  A glass of wine, beer, water would be sufficient weight, repeat as required – little and often sounds about right!


Merry Christmas and a very happy new year from all at Fay Pedler Clinic.