From the Chair: Preventing Tightness, Pain & Postural Issues When Sitting is Inevitable

Whether you’re seated by lifestyle or by circumstance, long-term sitting can quietly take a toll on your body, leading to muscle tightness, poor posture, reduced mobility, and even serious complications like pressure injuries.

In this post, we’ll explore the effects of prolonged sitting, which muscles are most at risk, and more importantly, the practical steps everyone, especially wheelchair users, can take to protect their body and maintain overall wellness.

The Hidden Impact of Prolonged Sitting

When you sit for long periods, especially in the same position day after day, it can cause:

• Tight muscles and joint stiffness

• Weakness in key postural muscles

• Increased risk of pressure sores (particularly for SCI individuals)

• Circulation issues and reduced mobility

• Compromised posture and musculoskeletal imbalance

For those using a wheelchair, these risks are amplified due to reduced movement options, postural limitations, and potential nerve-related changes. Understanding what’s happening in the body is the first step toward protecting it.

Muscles Most Affected by Long-Term Sitting

1. Hip Flexors
   Constantly bent when seated, hip flexors (like the iliopsoas) are often shortened and tight, which can affect pelvic positioning and lower back health. For wheelchair users, limited opportunity to fully extend the hips makes it crucial to manage flexibility.

2. Hamstrings
   Sitting keeps these back-of-thigh muscles in a shortened state. Without regular lengthening, they can become stiff, which contributes to poor posture, pressure points, and lower back tension.

3. Glutes
   These powerhouse muscles help with pelvic control and upright posture. Prolonged sitting, especially when movement is limited, can cause the glutes to weaken, contributing to imbalance, pelvic tilt, and discomfort.

4. Lower Back
   Constant pressure from sitting and reduced movement can cause muscle fatigue and tightness in the lumbar region. Poor spinal alignment, especially for those in manual or power wheelchairs, increases risk of chronic pain and disc issues.

5. Chest and Shoulders
   Hunched shoulders and forward-leaning posture, common in both desk workers and manual wheelchair users, can cause tightness across the chest and shoulders, contributing to upper back pain and reduced arm mobility.

Preventative Measures: Movement, Stretching & Supportive Strategies

Even if you can’t stand regularly, there are several effective strategies to support your body and reduce the negative effects of sitting:

1. Reposition & Move as Often as Possible

If transferring out of your chair is possible, aim to spend time on your stomach or side throughout the day to give your body a break from upright sitting. Tilt-in-space chairs or pressure-relieving cushions are helpful tools to offload pressure and change positioning.

• Goal: Aim for position changes every 30–60 minutes to support circulation and tissue health.

2. Stretch Regularly

Gentle stretches can be adapted for seated or supine positions. Here are some that benefit both ambulatory individuals and wheelchair users:

• Seated or Supine Hip Flexor Stretch
  Lay on your stomach and gently push through your arms (if able) or use a prone cushion system to open the front hips.

• Hamstring Stretch
  Use a strap or towel to lift one leg at a time while lying down, or straighten one leg out while seated and hinge gently forward.

• Seated Glute Stretch
  Cross one ankle over the opposite knee and lean forward slightly to stretch the glute muscles.

• Chest Opener
  In a chair or standing, place your forearm against a wall and turn your torso away from the wall. If seated, gently clasp your hands behind your back and lift slightly.

• Shoulder Wall Slides or “Angel Wings”
  Perform with your back flat against a wall or supported chair, sliding your arms up in a “Y” position while keeping shoulders back.

3. Strengthen What Supports You

For everyone, especially those in wheelchairs, strengthening your core, shoulders, and upper back is essential. Functional strength supports posture, reduces strain on overused areas, and assists with safe transfers or propelling your chair.

Work with an Accredited Exercise Physiologist (AEP) or Physiotherapist who specialises in disability support to tailor exercises to your capacity, mobility level, and goals.

4. Pressure Care is Prevention

Use pressure-relieving cushions and mattresses to protect skin integrity. Regularly check skin for early signs of redness or irritation, particularly over bony areas like the tailbone or hips. Preventative pressure mapping and cushion assessments can make a significant difference.

5. Improve Ergonomics—Even in a Chair

Whether you sit at a desk or in a wheelchair all day, setup matters:

• Support your natural lumbar curve with a lumbar roll or built-in support.

• Ensure armrests, screen height, and table surfaces promote upright posture.

• Keep shoulders relaxed and feet or footplates properly positioned.

Final Thoughts

For wheelchair users and anyone who sits for long periods, your health doesn’t have to suffer because of your position. Through regular movement (however that looks for you), stretching, strengthening, and ergonomic support, you can reduce pain, improve posture, and protect your long-term mobility.

At The Next Step Recovery & Wellness Centre, we work with individuals every day to build safe, effective routines around seated living. You deserve a body that works with you, not against you, and with the right care, it’s possible.

Let your seat support you, not define you.

Written by Jake Mennuni
Team Leader & Exercise Physiologist

Pain is an experience to which all of us are subjected at some point in our lives, either from a slight strain which subsides after a short  time or a persistent condition that lasts. Understanding how pain operates within our body will help us gain control over pain and even reduce its intensity. One theory of  pain management is the gate control theory which suggests that our body’s interpretation and processing of pain is more intricate than one might think. This blog post will explore this theory as well its application to spinal cord injury patients and examine the physiological mechanisms and their role in pain management.

So what is it?

The gate control theory of pain states that “the transmission of pain signals can be modulated at the spinal cord level, by non-painful inputs as well as descending signals from the brain”. Put simply, we can attune signals either to or from our central nervous system (CNS) almost like a tap controlling the volume of water coming out. Our body is equipped with small receptors known as nociceptors (Noi-see-sep-tors), these specialized nerve ending receptors are responsible for detecting pain and form first-order neurons (our receptors) in the pain pathway.The axons of these neurons (think of axons like a sheath that covers nerve fibres that help modulate the speed of transmissions in between neurons) form 2 specific small-diameter nerve fibers: fast A-delta fibres, which are responsible for the initial sharp pain perceived at the time of injury, and slow C-fibers which are responsible for a dull, longer-lasting pain.

These signals travel via the dorsal horn of the spinal cord, synapse with 2nd order neurons in the white matter of our spinal cord which sends the signals all the way up to an area of our brain called the thalamus then our 3rd order neurons will send these signals to the specific area in the brain in relation to where the site of the pain initiated from (e.g., knee pain signals will be sent to the primary somatosensory cortex).

To ensure the signal reaches the brain, as pain is an important signal to receive, our nerves inhibit the inhibitory interneurons, thus opening the gate, allowing transmission of pain signals to reach the brain. When pain occurs, we halt our body’s ability from stopping this process in order to alert the brain of areas of concern i.e a pain signal.

Gates

However, according to the gate theory of pain, perception of pain is not simply due to stimulation of nociceptors. There is a so-called nerve gates, located in the dorsal horn of the spinal cord that controls the passage of pain signals to the brain. These nerve gates consist essentially of interneurons (nerves between nerves) that inhibit second-order neurons, thereby stopping or reducing signal transmission.

If the same painful area also receives non-painful stimuli (non-painful stimuli are associated with closing the gate) such as touch, pressure, or change in temperature, this activates a different kind of nerve fiber, large-diameter A-beta fibers. These fibers then re-trigger the inhibitory neurons, which interrupt the transmission of pain signals and begin to close the gate by turning down the voltage.

So, when pain occurs and inhibits the inhibitor we can re-activate the inhibitor with non-painful stimuli.

This mechanism underlies the pain-relieving effects of skin rubbing, or temperature based therapies for pain relief. Hence why when we bump our knee, our instinctive reaction may be to rub or squeeze it or why you may reach for a cold pack for the affected area. It is also the basis of pain treatment procedures such as transcutaneous nerve stimulation (TENS), which delivers a small electrical current to activate non-nociceptive receptors in the skin.

Endorphins –  Nature’s Happy Pills, No prescription required

So, just as we can send non painful (non-noxious) stimuli up to the brain or spinal cord, we can also send non painful stimuli down to the spinal cord in order to modulate the pain gates by means of endorphins.

Endorphins – morphine-like substances are neurotransmitters released by the brain in response to pleasurable activities as well as painful stimuli, and work to change and alter our brain’s perception of pain.

Endorphins reduce transmission of pain signals between the first and second order neurons by 2 mechanisms: Prevention and Inhibition

• Prevention by preventing the release of a key neurotransmitter – substance P (elevated levels of SP are linked to heightened pain sensitivity)

• Inhibition by inhibiting action potentials in postsynaptic neurons (halting the neural pain pathway before it reaches the brain).

Endorphin production may be induced by a number of factors including (and not limited to):

• Pleasurable activities

• Excitement

• Meditation

• Laughter

• Vigorous exercise

The physiological mechanisms by which endorphins work underlies the pain-relieving effects of physical exercise, positive state of mind; and explains, for example, after a sports injury, athletes often continue to play through pain during a high-energy game or match. This is partly because the body releases endorphins in response to the stress of competition, numbing the pain temporarily. It’s only once the excitement of the game has passed that the pain becomes more noticeable.

Damaged Gates

The gate is particularly important as the inhibitory nerve cells that form the “gate” are easily damaged. This is one of the reasons why people with spinal cord injuries (SCI) experience neuropathic pain. These interneurons or our gates, are commonly damaged when one experiences a spinal cord injury, and just as we’ve mentioned, if our gates are damaged you could begin to imagine where this is going.

Damaged interneurons can present a wide variety of pain related signs and symptoms, most noticeably a significant change in perception of pain.

Pain can be expressed far higher to what is stimulating the pain pathway and vice versa can dwell high levels of incoming pain stimuli. This may also mean neurons can start firing erratically and start sending signals up to the brain with no stimulus, this is known as loss of inhibition. This can also transcend to other types of pain such as musculoskeletal where pain can be expressed stronger due to the reduced ability of these inhibitory cells to turn down the volume of pain in the spinal cord.

For those managing chronic pain, the pain itself can cause the gate to open further or increase the pain intensity. Physical factors that transcend to behavioural factors like sleep deprivation can trigger emotional states, such as anxiety, tension, or stress, which can influence the gate to open greater.

Sensitization

When continuous signals of pain travel through our nervous system, they activate a mechanism that changes painsensitivity similar to a volume control.

This acts as a safety control as our body perceives pain as danger and will bring attention to it if it doesn’t cease. This is known as sensitization, whereby the nervous system is rendered more sensitive or “sensitized” due to prolonged pain. Hence why the active practice of non-nociceptive stimuli can assist as a ploy to reduce the sensitization of our nervous system and subsequently reduce the severity of perceived pain for people with SCI. Countless research has been made and drawn correlations between the practice of mindfulness, mediation and other modalities which result in a quieter and calmer mind and the overall reported reduction in pain. This being said, pain management should always be multidisciplinary and practised in a healthy adherable way which is inline with your goals and your health professional’s advice..

In final analysis, the use of physical/mental non-nociceptive stimulation can be a handy strategy within your toolbox of pain relief management. For example, physical stimulation like rubbing or massaging the painful area, heat or cold, or TENS (Transcutaneous Electrical Nerve Stimulation). As well as managing emotional states with relaxation techniques like deep focused breathing, meditation, breathwork (if there are no respiratory contraindications) or mindfulness to encourage endorphin release. Cognitive approaches such as positive thoughts/affirmations, also reduce painexperience by creating a facilitatory state for your CNS to contribute to prevention and inhibition, actually dampeningthe amplitude, duration and frequency of pain signals.

References:

Astokorki, A. H. Y., & Mauger, A. R. (2017). Transcutaneous electrical nerve stimulation reduces exercise-induced perceived pain and improves endurance exercise performance. European Journal of Applied Physiology, 117(3), 483–492. https://doi.org/10.1007/s00421-016-3532-6

Khelemsky, Y., Malhotra, A., & Gritsenko, K. (Eds.). (2019). Academic Pain Medicine. Springer International Publishing. https://doi.org/10.1007/978-3-030-18005-8

Murray, R., Perry, K. N., McCabe, R., Siddall, P., & Katte, L. (2014). Spinal Cord Injury Pain Book. HammondCare.

Trachsel, L. A., Munakomi, S., & Cascella, M. (2023, April 17). Pain Theory – StatPearls – NCBI Bookshelf. National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/books/NBK545194/

Zeidan, F., & Vago, D. R. (2016). Mindfulness meditation-based pain relief: a mechanistic account. Annals of the New York Academy of Sciences, 1373(1), 114–127. https://doi.org/10.1111/nyas.13153

Written by Lenny Kechayas
Exercise Scientist & Allied Health Assistant

Rehabilitation for individuals with spinal cord injuries (SCI) and neurological disabilities requires a multi-faceted approach. While exercise therapy, manual techniques, and assistive devices play essential roles, one powerful yet often under-utilised tool in physical activity is visualisation.

Recovery isn’t just a physical battle. A positive mindset and structured plan can transform setbacks into opportunities for growth. Taking an active role can promote resilience, enhance recovery, and prepare individuals for future challenges.

Visualisation is more than mental imagery, it’s a cognitive strategy that involves using the mind to create vivid images or scenarios, mentally rehearsing positive outcomes or focusing on achieving specific goals. This activates neural networks involved in motor control and cognitive function that can aid motor recovery, reduce pain, strengthen neural connections, and regain confidence before returning to physical activity.

The Science Behind Visualisation

Mental imagery plays a crucial role in exercise by engaging the brain’s motor pathways and reinforcing neural circuits linked to movement. Studies, such as those by Decety and Jeannerod (1996), have shown that visualising movement activates the same brain areas as physically performing it, the motor cortex, responsible for voluntary muscle control.

By strengthening the neural pathways essential for movement, mental imagery can support motor recovery and enhances physical performance over time, even in the absence of actual movement. Additionally, it promotes functional independence by allowing individuals to visualise daily activities, such as walking or sitting. This process not only builds confidence but also makes physical tasks feel more achievable.

Mental imagery can also help reduce spasticity and alleviate pain by encouraging relaxation and mental focus, which is especially beneficial for those with neurological conditions where spasticity and pain are common obstacles. This technique can not only aid in physical recovery but an also enhance emotional resilience by increasing motivation, improving therapy adherence, and promoting a positive outlook, which is essential for long-term rehabilitation.

Incorporating Visualisation into Your Practice – Practical Ways to Integrate Visualisation

1. Guided Movement Rehearsal: Picture yourself performing movements you’re working on in therapy. Engage all senses, feel the motion, hear the environment, and focus on success.
2. Pain & Relaxation Imagery: Imagine tension melting away or warmth spreading through tight muscles to ease discomfort.
3. Goal-Based Visualisation: Picture yourself achieving milestones, like walking to the mailbox or regaining independence in daily tasks.

Final Thoughts

Visualisation is an incredibly powerful and accessible tool in the exercise toolbox for all individuals. However, it’s essential to note that visualising illness turning into wellness should complement, not replace, traditional medical advice. Integrating visualisation techniques into therapy can enhance physical recovery, manage pain, and support emotional well-being.

By expanding our approach to exercise to include both the mind and body, we can offer a holistic and effective strategy that promotes lasting recovery and improved quality of life for those facing spinal cord injuries and neurological challenges.

Let’s work together to unlock the power of the mind in exercise.

References:

• Decety, J., Jeannerod, M., & Germain, M. (1994). The timing of mental representations of actions: A PET study. Neuropsychologia, 32(12), 1151-1160.
• Gandevia, S. C. (2001). Spinal and supraspinal factors in human motor control. Physiological Reviews, 81(2), 451-469.
• Jackson, P. L., & Wade, L. (2014). Motor imagery and spinal cord injury: Effects on recovery. Neurorehabilitation and Neural Repair, 28(2), 177-182.
• Kozlowski, D. M., & Vickers, J. N. (2018). Visualization and spasticity management in individuals with neurological impairments. Neurological Rehabilitation Journal, 24(4), 320-331.
• Liepert, J., Bauder, H., & Miltner, W. H. R. (1998). Motor cortex plasticity during constraint-induced movement therapy in stroke patients. Neuroscience Letters, 250(1), 5-8.
• Morris, T., Spittle, M., & Watt, T. (2005). Cognitive strategies in physical rehabilitation: The role of imagery and visualization. Physical Therapy Reviews, 10(3), 233-245.
• Sitaram, R., Hwang, J., & Birbaumer, N. (2017). Motor imagery as a tool for functional recovery in neurological rehabilitation. Neurology Clinics, 35(2), 311-322.

Written by Alisha Grace-Richards
Exercise Scientist & Allied Health Assistant

The Transformative Power of Sport: Boosting Mental Health, Social Connections and Purpose.

When we think about sports, we often picture physical fitness, competition and athleticism. However, the benefits of sport go far beyond the physical – especially for men. Engaging in sport can significantly improve mental health, facilitate meaningful social connections and provide a sense of purpose. Let’s take a closer look at how sports can enhance well-being and help us lead more balanced lives.

1. Mental Health Benefits: Stress Relief, Confidence and Emotional Well-being

One of the most profound ways sport impacts men is through its positive effects on mental health. Engaging in physical activity releases endorphins – chemicals in the brain that help reduce stress and promote feelings of happiness and relaxation.

Research shows that regular physical activity can help reduce symptoms of depression and anxiety. A study published in the Journal of Sports Sciences found that men who engage in regular exercise report significantly lower levels of anxiety and depression compared to those who lead sedentary lifestyles. Additionally, sports can provide a natural outlet for stress, helping to manage the pressures of work, relationships and daily life.

Beyond stress relief, sports also improve self-esteem. When we set goals – whether it’s improving their personal best, learning a new skill, or winning a match – it boosts their confidence and sense of achievement. This self-assurance can transcend into other areas of life, improving overall emotional well-being.

2. Social Health: Building Stronger Connections

In today’s fast-paced world, forming meaningful social connections can be a challenge, but sports offer an ideal environment for us to build friendships and strengthen bonds. Whether it’s through team sports like soccer, basketball or cricket, the camaraderie that comes with being part of a team is invaluable.

Being part of a sports community fosters communication, trust and teamwork – skills that are crucial in both personal and professional relationships. A study from the International Journal of Sports Medicine found that individuals who engage in team sports report higher levels of social well-being and are more likely to have stronger friendships.

For men who might struggle with social anxiety or find it difficult to make new friends, sports provide a natural setting for connection. The shared experience of playing together, cheering for a common goal, or even suffering a tough loss creates an instant bond between individuals, breaking down barriers and encouraging open communication.

3. Purpose and Something to Talk About

In today’s society, we often find ourselves in search of purpose. Whether it’s work, family or other responsibilities, life can sometimes feel monotonous, leading to feelings of aimlessness. Sports give us something to look forward to, an avenue for personal growth and a reason to stay physically and mentally engaged.

Sport, either watching or playing, gives us something interesting and exciting to talk about. From the latest game to personal training achievements, these conversations often serve as a great icebreaker, helping to strengthen both new and existing relationships. Discussing sports, whether it’s a local match, a professional league, or a personal victory – provides a shared topic that transcends other forms of conversation, creating opportunities for connection and engagement.

4. The Most-Watched Sports in the World: TV and Participation

In addition to the personal benefits, the global reach of sports and the sense of community they create are undeniable. Some sports not only provide enjoyment and purpose for those playing them but also capture the imagination of millions of fans worldwide. Here’s a breakdown of the most-watched sports globally, both in terms of TV viewership and active participation:

Most-Watched Sports on TV

Soccer (Football)
Cricket
Basketball
Tennis
American Football

Most Played Sports in the World

Soccer (Football)
Basketball
Cricket
Tennis
Table Tennis

Evidence and Support for Mental Health Benefits

The link between physical activity and mental health is well-documented. Numerous studies have shown that regular participation in sports can reduce the risk of developing mental health disorders, improve cognitive function, and increase overall happiness.

For instance, a report from the Mental Health Foundation highlights that regular physical activity can be as effective as therapy or medication for certain mental health conditions like depression. Furthermore, it suggests that physical activity increases the brain’s capacity to deal with stress, enhances self-esteem and promotes a sense of well-being.

The British Journal of Sports Medicine published a study showing that men who participate in team sports have lower levels of stress and report higher levels of life satisfaction. This suggests that the social aspect of sport plays a crucial role in improving emotional health, in addition to the physical benefits.

Personal Experience

From personal experience I can confirm the many benefits of playing, watching and barracking for a sporting team. Early days from the age of 8, my winters consisted of Football (AFL) and summers full of Cricket. These team sports provided me with a great structure and consistency to my week, dedication to training, games, fitness and skills, while also having social and mental benefits from gaining friends for life. As I got older and the demands of AFL fitness and injuries increased, I found myself gravitate to other sports such as tennis and golf. Although there is less of a team element and fitness required, I have very much enjoyed the challenge of trying new sports, developing new skills and working different muscle groups. I encourage anyone that has never played a sport before to give it a go, and if you are not enjoying the fitness and mental challenges of your current sport, then there is no harm in trying something new – just think, there are 200 recognised sports and potentially 8,000 world-wide indigenous sports and games to try, so you might not know what you’re missing out on!

 Final Thoughts: More Than Just a Game

Sport is far more than just an avenue for physical exercise; it’s a powerful tool for improving mental health, fostering social connections and providing purpose in life. Whether it’s the rush of adrenaline, the joy of teamwork, or the sense of achievement, sports offer an opportunity to enhance well-being on multiple levels. For men, who often face societal pressures to suppress emotions or avoid vulnerability, sport provides a healthy outlet to express themselves and connect with others.

So, next time you hit the gym, join a local team or cheer on your favourite sports club, remember—it’s not just about staying in shape. It’s about building mental resilience, making lasting connections and finding purpose in the game.

Written by Jake Mennuni
Team Leader & Exercise Physiologist

Our resident “Nonna” aka Simone, recently tried Sound Bath Healing for the first time, and shares this was her experience!

“I am generally open to trying various modalities for my emotional, mental, and spiritual health and well-being. I’ve tried osteopathy, cupping, massage, acupuncture, Reiki, yoga, meditation, kinesiology, and have seen healers, received blessings, and explored many different practices. So, when I received a gift voucher for a sound bath healing session from my best friend for Christmas, I was beyond excited. It’s not normally her thing, but she was coming with me.

The day arrived for our session. It was being held in a large group setting (about 100 people), so there was plenty of space, and the environment was calm and relaxing from the moment we stepped in. We were told to bring our own yoga mat and warm clothing. The day’s forecast was 35°C, so I ignored that instruction… and later regretted it! When we were shown to our spots and settled in for the session, I noticed that other participants had pillows and blankets. I signalled one of the ushers and asked about this. She advised that pillows were bring-your-own, but they did have a couple of blankets left we could use. Thank goodness! I used the blanket as a pillow, but as my body temperature dropped, I ended up needing it for warmth. Note to self: next time, bring a pillow and blanket!

The room’s setting was stunning. It was filled with battery-operated candles that looked real and created a beautiful, calming ambiance. At the center of the space were all the “sound-making” instruments—bowls, chimes, and other items I wasn’t familiar with.

As we sat patiently for the class to start, I felt an overwhelming sense of peace. It was as though my body knew this was a safe space to relax, reset, and simply be calm. Nothing was going to take this next hour from me.

The class began with beautiful breathwork and meditation. Remembering to slow the breath is so important, and a setting like this forces you to do so. I’ve always struggled with “switching off” my brain, so meditation and I have a love-hate relationship. I want to practice it more often because I believe in its benefits, but I find it extremely challenging, which is probably why I should do it more often.

The instructor had the most calming, soul-filling voice. She was simultaneously soft and quiet yet convincing. The first sound we heard was the “rain” sound that followed our breathing, signaling the beginning of our “sound bath.” The sounds of various Tibetan bowls, chimes, tongs, the gong, and I think even a didgeridoo at one point (honestly, I couldn’t distinguish which instrument made which sound), were played in perfect harmony. Before I could even figure out which of my intrusive thoughts were invading my ability to fully embrace the calm, I think I fell asleep! I felt like I had been teleported to a state of total relaxation. Wow, is this what it feels like to completely “zone out”? I was so aware of my drifting state and felt like I should stay awake to enjoy it, so I kept waking myself up. I consciously observed how relaxed I was as my body soaked up the vibrations of the sounds coming from the center of the room.

What felt like maybe 10 minutes was, in fact, an hour. We were gently “woken” from our meditative state with instructions to stretch our arms and legs and open our eyes. I didn’t want it to end. I hadn’t yet had enough. My body and mind were craving more of this vibrational energy. I felt instantly lighter and calmer. For the first time in a long time, I had truly relaxed—actually relaxed.

We left feeling rejuvenated, motivated, and with more energy than when we started. I know this session absolutely had a positive effect on my health and well-being. I felt less stressed, my mood was lifted, and even my body aches seemed to decrease. Overall, I loved this experience and cannot wait to revisit—this time, with a blanket and pillow for added comfort!”

Written by Simone Mecuri
TNS Administration & Receptionist

In recent years, neuroplasticity has captured the attention of scientists, healthcare professionals, and even the general public. But what exactly is neuroplasticity, and why is it so important? This blog post explores the fascinating world of neuroplasticity, how it impacts our brain health, and what we can do to harness its power.  

What is Neuroplasticity?  

Neuroplasticity is the brain’s remarkable ability to reorganise itself by forming new neural connections throughout life. This process allows the brain to adapt to new experiences, learn new information, and recover from injuries. Contrary to the long-held belief that the brain’s structure is fixed after a certain age, we now know that our brains remain dynamic and adaptable well into adulthood.  

The Science Behind Neuroplasticity  

Neuroplasticity occurs at multiple levels, from the cellular level of individual neurons to large-scale cortical remapping.  

There are two main types of neuroplasticity:  

• Structural Plasticity: This involves the physical changes in the brain’s structure, such as the growth of new neurons (neurogenesis) and the strengthening or weakening of synapses (synaptic plasticity). Neurogenesis is particularly prominent in the hippocampus, a region associated with memory and learning. 

• Functional Plasticity: This refers to the brain’s ability to move functions from damaged areas to undamaged areas. For example, after a stroke, other brain parts can often take over the functions of the damaged regions. This is facilitated by the brain’s capacity to form new synaptic connections and reassign neural pathways. 

Mechanisms of Neuroplasticity  

Several mechanisms underlie neuroplasticity:  

• Long-Term Potentiation (LTP) and Long-Term Depression (LTD): These are processes that strengthen (LTP) or weaken (LTD) synaptic connections, crucial for learning and memory. 

• Axonal Sprouting: When neurons are damaged, surviving neurons can sprout new axons to re-establish connections with other neurons.  

• Synaptogenesis: The formation of new synapses between neurons, which facilitates communication and adaptability.  

• Dendritic Arborisation: The growth and branching of dendrites, which increases the surface area for synaptic connections.  

Benefits of Neuroplasticity  

Neuroplasticity is at the core of our ability to learn and adapt. Here are some key benefits:  

• Learning and Memory: Neuroplasticity allows us to acquire new skills and knowledge by forming and strengthening neural connections. Studies have shown that learning new tasks increases synaptic density in relevant brain areas. 

• Recovery from Brain Injuries: The brain can rewire itself to compensate for lost functions, aiding recovery from injuries such as strokes or traumatic brain injuries. Rehabilitation therapies often leverage neuroplasticity to improve outcomes.  

• Adaptation to Change: Whether it’s picking up a new hobby or adjusting to life changes, neuroplasticity helps us adapt and thrive. This adaptability is crucial for coping with aging and neurodegenerative diseases.  

• Mental Health Improvements: Engaging in neuroplasticity-enhancing activities can alleviate symptoms of depression, anxiety, and other mental health conditions. For instance, cognitive-behavioural therapy (CBT) utilises neuroplasticity to rewire negative thought patterns.  

How to Enhance Neuroplasticity 

While neuroplasticity is a natural process, certain activities and lifestyle choices can enhance it: 

• Learning New Skills: Commit to learning something new, such as a musical instrument, a foreign language, or a creative hobby. Dedicate at least 30 minutes each day to this activity. Studies have shown that skill acquisition increases grey matter density in related brain regions. 

• Physical Exercise: Engage in 20-30 minutes of exercise per day, such as walking, running, or cycling, to boost brain-derived neurotrophic factor (BDNF) and support neurogenesis. Regular exercise, especially aerobic activities, increases blood flow to the brain and promotes the growth of new neurons. Exercise-induced neurogenesis in the hippocampus is linked to improved memory and cognitive function. 

• Mindfulness and Meditation: Set aside 10 minutes daily for mindfulness meditation or deep breathing exercises to enhance emotional regulation and reduce stress. Practices like mindfulness meditation can change the brain’s structure and function, enhancing emotional regulation and reducing stress. Functional MRI studies have shown increased cortical thickness in areas associated with attention and sensory processing. 

• Healthy Diet: Incorporate brain-friendly foods into your diet, focusing on omega-3 fatty acids, antioxidants, and whole foods to support cognitive function. A diet rich in antioxidants, healthy fats, and essential nutrients supports brain health and neuroplasticity. Omega-3 fatty acids, found in fish, have been shown to promote synaptic plasticity and cognitive function.  

• Quality Sleep: Establish a consistent sleep schedule, aiming for 7-9 hours of quality sleep each night to facilitate synaptic pruning and memory consolidation. Sleep is crucial for memory consolidation and overall brain function. During sleep, the brain undergoes synaptic pruning and memory consolidation, which is essential for learning and adaptation. 

These methods not only help to enhance neuroplasticity but also promotes overall wellbeing. 

 Principles of Neuroplasticity  

Use It or Lose It: 

• If specific brain regions or functions are not regularly activated through experience or practice, the neural connections associated with those functions weaken or degrade over time, leading to a loss of ability or function.  

• This principle highlights the importance of keeping the brain active and engaged in challenging tasks. 

Use It and Improve It: 

• When an individual actively engages in a specific task or brain function, the corresponding neural pathways are strengthened.  

• Continued practice can lead to measurable improvements in performance.  

• This principle underscores the potential for enhancing brain function through deliberate practice, such as motor skills or cognitive functions. 

Specificity: 

• The nature of the training or experience determines the type of brain plasticity that occurs.  

• For example, practising a musical instrument may enhance auditory processing, while strength training may affect motor skills and muscle coordination.  

• The more closely the training aligns with the desired outcome, the more specific the plastic changes in the brain will be. 

Repetition Matters: 

• Plasticity is more likely to occur when behaviours or tasks are repeated consistently.  

• Repetition strengthens the connections between neurons, making the neural pathways more efficient and stable.  

• For long-term retention and improvement, practice should be consistent and frequent over time. 

Intensity Matters: 

• To induce significant changes in the brain, the level of challenge or intensity in the training must be sufficiently high.  

• Low-intensity tasks may not create enough neural stimulation to cause plasticity, while overly intense or stressful tasks might overwhelm the brain.  

• A balanced intensity, pushing beyond current abilities without causing harm, is optimal for inducing plasticity. 

Time Matters: 

• Brain plasticity does not happen at a uniform rate throughout training.  

• Initial changes may occur quickly, but long-term improvements and changes in brain structure often take time.  

• Different forms of plasticity (e.g., functional vs. structural changes) occur at different points during training.  

Salience Matters: 

• The training must be meaningful or relevant to the individual for plasticity to occur.  

• The brain is more likely to adapt if the activity is perceived as important, interesting, or rewarding.  

• For example, if a person enjoys a particular activity, such as playing a sport, they are more likely to engage in it consistently and achieve positive changes in brain function. 

Age Matters: 

• Brain plasticity is more pronounced in younger individuals, as their brains are more flexible and capable of adapting to new experiences.  

• As people age, the brain becomes less adaptable, and plasticity can become more difficult to induce.  

• However, plasticity is still possible at older ages, but it may require more effort, time, or tailored interventions. 

Transference: 

• Experience in one type of training can transfer and improve performance in related areas.  

• For example, practising balance exercises may also enhance coordination or motor control.  

• The more the training tasks share similarities in neural processes, the more likely the benefits will transfer to other behaviours or skills, even those outside of the immediate training context. 

Interference: 

• New experiences or learning can sometimes interfere with the acquisition of other behaviours, especially when they involve conflicting neural processes.  

• For instance, learning a new motor skill might temporarily disrupt an existing skill.  

• In some cases, too much overlap or competition between different tasks can hinder overall learning, highlighting the need for strategic progression in training programs. 

Conclusion  

Neuroplasticity is a testament to the brain’s incredible resilience and adaptability. By understanding and leveraging this natural ability, we can improve our cognitive functions, recover from setbacks, and enhance our overall well-being. Whether through learning, exercise, or mindful living, each of us has the power to reshape our brains and unlock our full potential.  

References  

• Bliss, T. V. P., & Collingridge, G. L. (1993). A synaptic model of memory: long-term potentiation in the hippocampus. Nature, 361(6407), 31-39.  

• Draganski, B., Gaser, C., Busch, V., Schuierer, G., Bogdahn, U., & May, A. (2004). Changes in grey matter induced by training. Nature, 427(6972), 311-312.  

• Gage, F. H. (2002). Neurogenesis in the adult brain. Journal of Neuroscience, 22(3), 612-613.  

• Gomez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.  

• Lazar, S. W., Kerr, C. E., Wasserman, R. H., Gray, J. R., Greve, D. N., Treadway, M. T., … & Fischl, B. (2005). Meditation experience is associated with increased cortical thickness. NeuroReport, 16(17), 1893-1897.  

• Pascual-Leone, A., Amedi, A., Fregni, F., & Merabet, L. B. (2005). The plastic human brain cortex. Annual Review of Neuroscience, 28, 377-401.  

• Tononi, G., & Cirelli, C. (2014). Sleep and the price of plasticity: from synaptic and cellular homeostasis to memory consolidation and integration. Neuron, 81(1), 12-34.  

• Van Praag, H., Kempermann, G., & Gage, F. H. (1999). Running increases cell proliferation and neurogenesis in the adult mouse dentate gyrus. Nature Neuroscience, 2(3), 266-270.  

Written by Alisha Grace-Richards
Exercise Scientist & Allied Health Assistant

The use of Normatec Boots in Neurological Rehabilitation

In the field of Neurological rehabilitation new therapy modalities continue to redefine and recreate the possibilities of recovery and rehabilitation. Among these innovations the Normatec boots have emerged as a revolutionary tool offering significant benefits for individuals undergoing therapy for neurological conditions.

What are Normatec boots

Normatec boots utilise pneumatic compression technology to enhance circulation and facilitate recovery in the legs and arms. Originally developed for athletes to accelerate muscle recovery, these boots have found compelling application in neurological rehabilitation setting.

Benefits in Neurological Rehabilitation

• Improved Circulation: Many Neurological conditions can impair circulation leading to swelling, discomfort, and reduced mobility. Normatec boots help stimulate blood flow through sequential compression, which mimics the body’s natural muscle pump action. This process reduces swelling, enhances oxygen delivery to tissues, and promotes overall vascular health.
• Reduced Muscle spasticity: Muscle spasticity, a common challenge in neurological rehabilitation, can cause stiffness and involuntary muscle contractions. Normatec boots aid in relaxing muscles through gentle compression, alleviating spasticity and improving range of motion. This is particularly beneficial for stroke, multiple sclerosis or spinal cord injury athletes.
• Pain management: Chronic pain often accompanies neurological conditions. Normatec boots provide relief, reducing inflammation and promoting muscle recovery and blood flow, significantly aiding to reduce pain symptoms. By enhancing circulation and oxygenation the Normatec boots support the body’s natural healing processes and contribute to pain reduction over time.
• Enhanced Recovery Post-exercise: Exercise based therapy is crucial in Neurological rehabilitation to promote strength and mobility functional improvements. Normatec boots aid in recovery post exercise by accelerating to removal of metabolic waste products. This helps reduce muscle soreness and fatigue, allowing athletes to engage in more frequent and effective rehabilitation sessions.

Integrating the Normatec boots into rehabilitation Programs

At The Next Step Recovery and Wellness Centre, we integrate the Normatec Boots into personalised rehabilitation plans tailored to each athletes’ unique needs. Our experienced therapists utilise these boots as part of a holistic approach to enhance recovery and improve functional outcomes.

Normatec boots are supported by scientific research and clinical evidence. Studies have demonstrated their ability to enhance circulation, reduced swelling and promote recovery in various patient populations, including those with neurological conditions. This evidence underscores their value as a therapeutic tool in modern rehabilitation settings.

Patient centred care is at the forefront of our care here at The Next Step Recovery and Wellness Centre. We prioritise the comfort, safety and progress of each individual undergoing rehabilitation. Normatec boots are used under the guidance of our skilled therapist, who ensure that treatment protocols are personlised to achieve optimal results and meet specific rehabilitation goals.

Book in for your first session with the Normatec Boots and receive 15% off!

The Next Step’s Purposeful Rebrand Paves the Way to Wellness.

Originally known as The Next Step Spinal Cord Injury Recovery, the centre was established by Rhiannon Tracey in 2012. It emerged from both Rhiannon’s personal lived experience as well as the evident shortage of recovery options available to her and the spinal cord injury community. Notably, it remains the only recovery facility in Australia founded and operated by someone living with a spinal cord injury.

Now rebranded to “The Next Step SCI Recovery and Wellness Centre,” the facility has evolved significantly over the past decade, which is why rebranding was important.

We changed our name from “The Next Step Spinal Cord Injury Recovery” to “The Next Step SCI Recovery and Wellness Centre” on purpose. We dropped “injury” from our name because we know that some people may have their condition for a long time without fully recovering. Our new name shows that we care about more than just fixing the injury – we’re all about your overall wellness.

We understand that not everyone can fully recover, but we believe everyone has the chance to live well despite their condition. Our focus is on helping you live a good life, even if your recovery is a journey, not a destination. By calling ourselves a “Wellness Centre,” we want to make it clear that we’re here to support you in feeling good, not just physically, but also mentally and emotionally. At The Next Step, we’re dedicated to helping you live a strong, joyful life, focusing on your well-being even if a full recovery isn’t in the cards.

Over the last 10 years of operating the facility has expanded in both knowledge and research.

The team have a remarkable understanding of the benefits of exercise and being up to date with the latest research and recovery techniques allows us to offer a comprehensive array of modalities that promote optimal health, wellness, and performance in everyday life.

As an industry leader in treating a diverse range of medical conditions, including but not limited to, Spinal Cord Injury, Stroke, Spina Bifida, Parkinson’s Disease, Multiple Sclerosis, Traumatic Brain Injury, Musculoskeletal/Joint Injury Rehabilitation, Chronic Pain, Chronic Obstructive Pulmonary Disease, Weight Loss, Behavioural Change, and Diabetes TNS is proud to be an all-inclusive centre.

Embracing the philosophy that even the smallest step can lead to significant life changes, at The Next Step, we view our clients as athletes on their recovery journey. Unlike the conventional view of disability, we acknowledge our athletes for their capacity for growth and progress regardless of condition or prognosis.

Recovery and wellness looks different for everyone, so we want to work with all individuals to create an accessible exercise program that is not only functional, but fun. We aim to encourage individuals to feeling like they don’t feel like they have to exercise, but want to.

At The Next Step, the emphasis goes beyond immediate recovery. It’s about empowering athletes to work toward achievable goals as long-term outcomes, holistically mind-body-soul. Through a combination of evidence-based recovery models, the latest therapeutic options, and a deep understanding of the physical and psychological aspects of spinal cord injury (SCI) and neurological conditions, The Next Step offers a lifeline to those seeking not just survival but a thriving life beyond their injury.

We provide a comprehensive support system, guided by expertise and fuelled by compassion, empowering our athletes (clients) to navigate the challenges of their condition and forge a path toward a brighter and more independent future.