The Physio Diary

Introduction If you've ever had a cold, catarrh, or asthma, you know how hard it can be to breathe when your chest feels full of mucus. But did you know that the way you lie down or sit can make a big difference in how easily mucus comes out or whether you start coughing? Your body position plays a big role in helping your lungs drain mucus—and that’s really important for people with asthma or blocked airways. In this post, we’ll show you simple positions you can try at home to help your chest feel clearer. Materials Needed A few pillows or a wedge A stopwatch or phone timer Tissue or a towel Positions to Help Clear Mucus (Postural Drainage) Note: Even though you can try this at home, it’s best to check with your physiotherapist or contact The Physio Diary if you’re unsure. Assume these positions for 10-15 minutes. Upper Lungs (Top of the Chest) When to try this: When your chest feels tight high up (near the collarbone), especially after lying down a long time or if you...

Introduction It is a common belief—especially among non-physiotherapists—that physiotherapists only deal with bones and joints. While efforts are ongoing to change this notion, today's post on The Physio Diary introduces you to another vital service a physiotherapist can provide: helping individuals with asthma. Yes, you read that right — ASTHMA . Understanding Asthma You’ve probably heard of asthma but may not fully understand what happens in the body. Let’s break it down. In a person without asthma , the airways (tubes that carry air in and out of the lungs) are wide open, allowing air to flow freely. These airways normally produce a thin layer of mucus that helps trap dust, germs, and other particles. Tiny hairs called cilia then move the mucus upward and out of the lungs. Now, let’s contrast that with someone who has asthma. During an asthma attack , the person may experience tightness in the chest, wheezing, coughing, or shortness of breath . These symptoms are cau...

Introduction Did you know that the way you stand can affect your energy, mood, and long-term health? Good posture isn’t just about looking confident—it’s about keeping your muscles, joints, and spine in harmony. How to Stand Properly: Step-by-Step Feet First Stand with feet hip-width apart Distribute your weight evenly across both feet Avoid leaning on one leg or tilting your hips Soften the Knees Keep your knees relaxed, not locked A slight bend reduces joint stress Straight Spine (Not Stiff) Stand tall but stay relaxed Lift your chin gently Avoid slouching or over-arching your lower back Align Your Head Keep your ears aligned with your shoulders Avoid jutting your chin forward (no “turtle neck”) Look straight ahead—not down at your phone! A Note from Us: Yes, these may sound like a lot of “steps.” But really, it’s just body awareness. Small corrections, over time, lead to lasting habits. Your joints will thank you later. Just observe, correct, repeat. Why Does Standing Pr...