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Post on 16-Dec-2015
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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.
FlexibilityStretch daily
CV Fitness30 min. aerobic exercise;
4-5 times per week
StrengthMuscle 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).
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).
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, predictablemuscular imbalances and movement dysfunction patterns can occur when we stayin 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.
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 musclesNeck/ Shoulder Pull
Upper trapezius,levator scapulae
Yes/ No Nods Jailhouse
Pectorals
**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/ hypothenarpad massage
Forearm/Wrist
Thumb Pulls
Thenar pad
4. Tone the posturally weakened muscles
Butterfly Squeezes
Rhomboids, middle & lower trapezius
Snow Angels
Phone Books Wall 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 pull4. 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 rubs12. 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!!
200 lbs pressure 150 lbs pressure 100 lbs pressure
200 lbs pressure 100 lbs pressure
55 lbs pressure
25 lbs pressure
…Everything is Posture
Everyone is an Athlete
Fitness Triad
Occupational Health Prevention Triad
Repetitive Stress Disorders
Posture Clinic:
Core
Balance
Stretching
Toning
Sitting/Lifting
Outcome?
The goal of Athletes at Work?
Produce a happier, healthier and more content individual both on AND off the job
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