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The Sun
a day ago
- Health
- The Sun
Hunched over a laptop all day or sleeping funny? The 5 best exercises to ease stiff joints, banish pain and sleep better
SITTING hunched over a laptop or sleeping funny leaving you feeling stiff? If getting out of bed or picking something up from the floor is making you say 'ooh' and 'ahhh', you'll likely benefit from some simple exercises you can do at home, at work, or in the gym. 7 And mobilising your joints won't just make movement more comfortable; a study in the Scandinavian Journal of Medicine & Science in Sports says that being mobile is one of the secrets to longevity. Research by Deep Relief found that 62 per cent of Brits have faced sleepless nights because of muscle and joint pain. Housework, walking and even getting out of bed are parts of life that are affected by the affliction. The knees, back and shoulders are the most impacted areas, followed by fingers, ankles and feet. Alasdair Nicoll, personal trainer and expert tutor at The Fitness Group, says the main cause of stiffness is lifestyle and occupation. He tells Sun Health: 'Those that lead a particularly sedentary lifestyle and work in an office setting can often be tighter through their hamstrings, which can lead to hip and upper back stiffness.' He adds that it's "incredibly important" for these individuals to warm up and stretch on a daily basis. This could be in the morning upon waking, or before bed. If you work from home, you might prefer to break up your work day with some joint mobility. 'Stretching minimises the risk of dysfunctional movement patterns which can limit your range of motion and lead to more severe injuries,' says Alasdair. Back pain relief stretches Another reason for stiff joints is skipping the warm up before exercise - which loosens them up - and the cool down afterwards. Stretching after exercise prevents muscles from seizing up, which in turn stops joints from feeling stiff. Here, Alasdair has pulled together five different exercises to help you loosen up stiff joints, so you can move with ease. They will also make sleep more comfortably and reduce pain, and you never know, they may even help you live to 100! Follow the repetition guidance below. And if you feel comfortable, or have more time, then feel free to hold the stretches for longer. Tight hips: Hip internal and external rotation 10 to 15 reps on each side. Sit on the floor with your right leg out straight, slightly to the side, and the other leg bent so that your foot is flat on the floor. Place your hands on the floor behind you and lean back. Lower your bent knee down to the floor as though you are trying to touch your knee to your other knee (rotating the hip). Lower it as far as you can before raising it back up. You should feel a bit of a stretch on the inside of the leg and outside of your butt. Aim to move slowly so that you really benefit from this stretch. Swap sides. 7 7 Tight shoulders: Shoulder flexion and extension 10 to 15 reps on each arm. Stand upright with both arms down by your sides. Keep your arms straight and lift your left arm straight up above your head and as far back as you can. Swing the arm down until it goes behind you, while simultaneously lifting your right arm up. Keep repeating this until you've completed the allotted reps. To deepen the stretch, gently pulse your high arm back slightly. 7 Tight hips: Pigeon stretch 10 to 15 seconds on each side. A great stretch for tight hips, this can be done with equipment such as a bench or sofa, or it can be done on the floor. Take your right leg and either place it - at a 90-degree angle - on the edge of a bench or on the ground. Your left leg should remain straight behind you. Keep a tall torso as you sink down into your hips. Gently lean forward slightly to deepen the stretch. 7 Tight ankles and knees: Ankle flexion Hold for 10 to 15 seconds on each side. Aim for 3 reps on each side. Tight ankles can come about from running or other sports, as well as wearing heels for long periods of time. This movement is also good for knees. You'll need a stable bench or chair for this stretch. Place half of your right foot on your bench and press it into the bench. Place your hands either side of your foot on the bench, making sure your left leg is straight behind you. Now, aim to push your right, front knee over your toe, keeping your torso upright as you do so. Alasdair says this is great for helping increase flexion in the ankle; if possible, aim to deepen the stretch as it becomes more comfortable. 7 Full body: World's greatest stretch 10 reps on each side. Alisdair says that this is called the 'world's greatest stretch' as it helps to stretch multiple joints at one time, including the hips, spine and shoulders. Get into a low lunge position with your back knee on the floor. Place your hands on the ground alongside your front foot. Next, take the hand that's furthest from your foot out to the side, and lift it up to the ceiling, opening up your chest and following your hand with your gaze. Then lower it back down. Keep repeating this until you've completed the allotted reps on each side. 7 What is causing your joint pain? How to spot the symptoms of the leading causes of joint pain... OSTEOARTHRITIS Look out for: Muscle weakness, pain, stiffness, usually in knees, hands or hips. Osteoarthritis is a degenerative joint condition characterised by the breakdown of cartilage. This is the most common type of joint pain, affecting six million women and four million men in the UK. Risk factors include ageing, obesity, joint injuries, genetics, and repetitive stress on joints. Symptoms typically worsen over time, and severe cases may significantly impact daily activities. Treatment focuses on pain management, physical therapy, lifestyle changes, medications, and in advanced cases, joint replacement surgery. BURSITIS Look out for: Heat and redness, tenderness and swelling, usually in the shoulder, elbow, hip or knee. Bursitis is the inflammation of a bursa, a small fluid-filled sac that cushions and reduces friction between bones, tendons, and muscles near joints. It commonly occurs in the shoulders, elbows, hips, knees, and heels. Repetitive movements, prolonged pressure, injury, or underlying conditions like arthritis or gout are common causes. If you have bursitis, rest, ice application, pain relief medications and avoiding aggravating activities are necessary. Severe or persistent cases may require corticosteroid injections or surgery. RHEUMATOID ARTHRITIS Look out for: Usually slow-onset swelling, pain, redness and stiffness, typically in small hand and feet joints. Rheumatoid arthritis is a chronic autoimmune condition. It happens when the immune system mistakenly attacks the lining of joints, causing inflammation, pain, and swelling. Over time, it can lead to joint deformity, loss of function, and damage to surrounding tissues, including cartilage and bone. Commonly affected areas include the hands, wrists, and feet, though it can also impact other organs. Treatment focuses on reducing inflammation, flare-ups, and slowing progression. SPRAIN OR STRAIN Look out for: Pain when resting or moving, swelling and weakness around injury. It's possible you don't have a health condition and rather, it's a sprain or injury to a ligament. Causes include overstretching or tearing due to sudden twists or impacts. This may be more common in the ankles, wrists, and knees. A strain, on the other hand, involves injury to a muscle or tendon, often resulting from overstretching or overuse. It commonly occurs in the lower back, hamstrings, or shoulders. Both injuries are treated with rest, ice, compression, elevation (RICE) and sometimes physio.
Metro
10-06-2025
- Health
- Metro
7 best paying jobs in the UK without a degree
Were you one of those people who wanted to finish school and dive headfirst into the world of work? (Or, let's be honest, just didn't get the grades for higher education). It doesn't necessarily have to impact your earnings. Though it's true that people who are university educated tend to earn more, it isn't the only way to bag a successful, high-paying career. In actual fact, there are so many jobs that don't require a degree, but still pay the big bucks. (Disclaimer: all require hard work and dedication. Nothing is handed to us on a plate, remember.) Interested to find out which path you could follow? Whether you're leaving school this summer or thinking of a career change in later life, here are the 7 best-paying jobs in the UK without a degree. Average Salary in 2023: £40,041 (Source: Glassdoor and The Fitness Group ) Would you prefer to spend your spare time in the gym over studying? That's the first clue that a career in health and fitness might be for you. Though you get to avoid uni here, becoming a PT still requires some level of education. To view this video please enable JavaScript, and consider upgrading to a web browser that supports HTML5 video In the UK, you generally need to complete a Level 3 Personal Trainer course, alongside a Level 2 Gym Instructing course. The course also needs to be approved by CIMSPA (Chartered Institute for the Management of Sport and Physical Activity). The length of the course depends on which one you take, but can be completed in as little as three weeks or up to 12 weeks. PT courses delve into the understanding of the human body, specifically exercise physiology, biomechanics, and other elements of anatomy. You'll also learn how to design personalised exercise regimes for clients based on their fitness levels, goals and needs. Average Salary in 2023: £40,000 – £81,666 ( Source – Glassdoor and The Pilot Guys. ) Calling all intrepid travellers, fancy getting to see the world as your job? If so, it's time to apply to flight school. While you don't need a degree, a huge amount of hard work is needed before you can be trusted to take people on holiday. In the UK, aspiring pilots usually follow a similar route: getting a Private Pilot Licence (PPL), obtaining a Commercial Pilot Licence (CPL), and then an Airline Transport Pilot Licence (ATPL). The above requires passing theory exams, completing flight training, and getting a Class 1 medical certificate. Many airlines have different schemes. For example, EasyJet offer a Multi-Crew Pilot Licence which gives you the 'ins and outs of standard operating procedures' for the airline. A lot of the training is in a simulator (which sounds SO fun), and once you graduate, you'll be a qualified Co-Pilot with easyJet with a Type Rating. The course takes 18-22 months and is 'tagged.' This means you'll be guaranteed a Co-Pilot role on an easyJet Airbus A320. However, you do have to dig deep financially, which is why the role of a pilot is a lucrative one. This particular EasyJet course costs around €100,529 (£84,823), so you'd best get saving. (Don't be disheartened, as it is possible to get a loan for pilot training in the UK.) As for British Airways, they recruit via their Pilot Pathway schemes. One of these is the Speedbird Pilot Academy Cadet programme, which provides fully-funded flight training for selected candidates. The course is full-time and takes 18-24 months. Those successful will bag a job as a British Airways Pilot. Average Salary in 2023: £46,466 – £81,666 (Source – Reed) If you fancy your feet more firmly on the ground, how about becoming a mortgage advisor? In the UK, hopefuls must complete a CeMAP (Certificate in Mortgage Advice and Practice), a Level 3 qualification, which is the equivalent of an A-Level. It's approved by the Financial Conduct Authority (FCA). Once passed, you'll also need to register with the FCA as an 'approved person,' which shows you meet its criteria for honesty, integrity, competence, and suitability. Following this, there are multiple ways to break into the industry. Work experience via apprenticeships and trainee schemes are popular, as is employer-provided training. This is where you can earn your CeMAP on the job, as many firms offer the course as employee development. Average Salary in 2023: £24,390 (Source – Payscale) Are you more of the creative type? While traditionally, many graphic designers complete a BA (Hons) in Graphic Design or similar, it's not a dealbreaker. You can do college courses, from an A-level in Graphic Communication to a Level 2 Technical Award in Graphic Design. Or, there's the Foundation Diploma option, where you spend a year studying art and design. Failing that, there are so many online short courses available these days. These allow you to develop your skills – particularly on design software like Adobe Photoshop, Illustrator, and InDesign – in your own time. Once you've mastered the software and found your niche, it's all about building up your portfolio. Does your friend run a business and need some logos or designs developed? Offer them your services. Or, create high-quality personal projects that showcase your talents and creativity. Unfortunately, graphic design is a competitive industry, so you'll also need to spend a good amount of time networking. Keep up with industry trends, connect with other designers, and attend specific networking events. The latter especially will help you scope out potential clients to offer your services as a freelancer. Similarly, keep an eye out for salaried graphic designer vacancies. Average Salary in 2023: £35,144 – unlimited (Source – Glassdoor) OK, so you can't always guarantee this is a career. But you certainly don't need a degree. First, you need to find your niche. What are you passionate about? Why is your content different to other people's? Is it authentic? Once you've developed your brand, the next step is posting consistent and engaging content. You'll also need to engage in online conversations that align with your values as a way of connecting with your target audience. Often, people grow their followers as a side hustle while working a full-time job. Which, can often seem like you're working two full-time roles. Other times, one post can completely blow up, and you're thrown in at the deep end. Either way, once your followers increase and you achieve a genuinely active fan base, that's when you'll start to see brands reaching out to work with you. As your online presence grows (around the 150,000 followers mark), you'll likely receive more collaboration offers and brand deals. At this point, managing everything might feel a little overwhelming, which is where management comes in. Many managers consider this follower amount as a good baseline to start working with an influencer. Average Salary in 2023: £36,000 (Source – Reed) On the more traditional route, training to become an electrician can bring home the bacon without having to spend three years at uni. In the UK, there are several paths you can follow. This includes an apprenticeship, a Level 2 or 3 diploma, or a Domestic Installer course. You'll also need to obtain a Level 3 NVQ Diploma in Electrical Installations. Many professionals prefer the apprenticeship route, which combines classroom education with on-the-job training. You can also train alongside qualified electricians. Either way takes around three to four years. Average Salary in 2023: £48,500 – £61,000 (Source – Reed and Glassdoor) More Trending From planes to trains, if public transport interests you, how about driving them? Plus, what better way to experience the best of the British countryside? According to the Government website, you can become a train driver by applying to a train operating company for a place on a Train Driver Level 3 Advanced Apprenticeship. It takes between one and two years, and combines classroom learning and on-the-job training. View More » Alternatively, you could start as a train conductor, rail passenger assistant, or revenue officer with a train company and apply for a trainee driver position once you've gained experience in the industry. Apparently, this is one of the most common ways people become London Underground drivers. Is earning a piece of the company pie a non-negotiable in your professional life? As modern workers continue to demand more than just a salary from their bosses, an employer that sweetens the deal like this has a better chance of attracting (and keeping) talent. So, if you're on the job hunt right now, Metro has rounded up a selection of UK firms that share the wealth. 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