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Part 1 is the Lecture: Benefits of Health & Fitness Fitness Triad Everyone is an Athlete Occupational Health Prevention Triad Repetitive Stress Disorders Part 2 is the Posture Clinic: “Everything is Posture” Core Balance Stretching Toning Sitting/ Lifting Techniques
A safe and well designed workstation or environment is only as good as the individual who uses it. As an athlete must train and exercise to do well in their given sport, so must we prepare for our daily activities on the job.
Flexibility Stretch daily CV Fitness 30 min. aerobic exercise; 4-5 times per week Strength Muscle toning exercises in each major muscle group; 2 times per week
Improved CV fitness Lowered body fat Improved strength, flexibility & endurance Reduced mental stress Greater work efficiency Improved well- being Improved appearance & self-esteem Extended life Resistance to fatigue, illness & disease
Everyone can be more “athletic” or more active. Every person can benefit from improving their overall fitness. The “no-use” syndrome (inflexibility and deconditioning are the culprits).
Human Component “Athletes At Work” Physical FacilityTreatment Care
Safe work environment Proper equipment Correct tools Flexible workspace Adjustable chairs and work levels
“Get to the hurting before you get hurt.” Early intervention: the best way to NOT get injured is to prevent it from happening in the first place. Knowledgeable health care providers.
Take a proactive approach. Human factors must be taken into consideration. Prepare for your activity with proper warm-up and stretching / toning. 4 Components of Posture: Core Balance Stretching Toning Sitting & Lifting
“The Mouse Syndrome” There are 2 types of trauma: Macrotrauma: An injury from sudden onset (a fall, a sprain / strain, a fracture). Microtrauma: A slow, gradual onset of pain/ dysfunction from low grade, repetitive, continuous activity. Causes overload damage to joints, soft tissues (muscles, tendons, ligaments).
RSD’s can happen to anyone.
RSD’s can occur anywhere in the body.
RSD’s can occur in many different places in the body.
Vibration Fast, repeated motions Prolonged postures Extended periods of time performing same motions Human factors: Obesity Smoking Drinking Sedentary lifestyle (lack of exercise)
Posture is Everything… Everything is Posture. The key to a resilient, pain-free posture: Core stability is fundamental. Balance is essential. Stretch the areas that get short or tightened. Tone the areas that get weakened.
How’s your posture? Are your shoulders & hips level? Do your shoulders round forward? Does your head lean forward?
Similar to an athlete in training, predictable muscular imbalances and movement dysfunction patterns can occur when we stay in the same prolonged postural positions, performing the same motions repetitively. This is the KEY to Athletes at Work!
1. Core Core stability is essential for all movements. “The core” refers to muscles in the abdominal area which wrap around and attach into the low back region. The core typically weakens with prolonged sitting, repetitive motions and postural muscle imbalances.
Navel Tuck Navel Tuck is performed by pulling in & contracting the abdominal muscles, as if a string is attached to your navel and you are pulling it through your body. Remember: Navel Tuck while seated, bending, lifting, pushing/pulling. Perform as often as possible throughout your daily activities.
Core Exercises AirplaneDead bugCat/Camel
How often should you Navel Tuck?? …All of the time. **Improved core strength reduces the chances of spinal injury,sprains/strains, relieves painful musculoskeletal conditions & improves posture.
2. How balanced are you? Stork Stands You should be able to stand 30 seconds eyes open/ 30 seconds eyes closed without losing your balance. Repeat other side. Look for wobbling/ loss of balance. To improve your balance: Perform stork stands 2-3 times per day; standing eyes open 30 seconds; eyes closed 30 seconds, each leg.
Knee Bends/ Toe Raises With no wobbling or muscle fatigue, you should be able to perform: 15 one-legged knee bends 15 toe raises ** Improved balance has a direct effect on performance, efficiency, increased energy.
3. Stretch the tight muscles Neck/ Shoulder Pull Upper trapezius, levator scapulae Yes/ No NodsJailhouse Pectorals
ButtocksChair Lunges Gluteals, piriformis, Iliotibial band Hip flexorsHamstrings
**Improved flexibility reduces the chances of painful RSD’s, improves performance, efficiency and well being. Finger Spreads Wrist Rolls Reverse Wrist Carpals, hand/ wrist flexors Hand Rubs Thenar/ hypothenar pad massage Forearm/Wrist Thumb Pulls Thenar pad
4. Tone the posturally weakened muscles Butterfly Squeezes Rhomboids, middle & lower trapezius Snow Angels
Phone BooksWall Squats **Improved postural strength will result in greater ease in performing activities, improved well-being, less chance of getting injured,
1.Navel tuck (throughout every day) 2.Stork stand 3.Neck/shoulder pull 4.Yes/No nods 5.Jailhouse stretch 6.Reverse wrist stretch 7.Straight arm stretch 8.Thumb pull stretch 9.Wrist rolls 10.Finger spreads 11.Hand rubs 12.Butterfly squeeze 13.Snow angels 14.Seated spinal stretches 15.Seated buttocks stretch 16.Wall squats 17.Phone books 18.Chair lunge stretches 15 minute exercise routine Don’t forget: Do “Navel Tuck” throughout your day. Perform each exercise for 30 seconds only. Repeat set 2 times throughout the day. Or take micro-breaks, performing 1-2 exercises at a time. Don’t forget to do your aerobic exercise!!