1. “Desk Job” Dangers/Exercise Wonders
Wellness Teleseminar Series
April 21, 2011
“Desk Job” Dangers/Exercise Wonders
CREATED by Shannon Hendrix-Buxton, MA Presented by Jenna Pearson, MS, ACSM-HFS

2. Overview Points of pain and sitting Cumulative trauma injury
Physical & psychological impact
What to do about it

3. Examples of Bad Posture
Which one represents you?

4. Where do YOU hurt?
Here are some common places where poor posture can cause pain…but some other areas include the front of your hips (the hip flexors), the sides of your hips (IT bands), your groin area, and hamstrings.

5. What is the significance of this image?
This is an example of a body that is in correct anatomical position.
Muscles in this position are in symmetry with each other; that is, the muscles are balanced.

6. Compare these images:
When you compare the two images, it becomes clear that the very places where we hurt are the places that are in an anatomically incorrect position for 10 or more hours each day.
Lack of symmetry or lack of alignment, will lead to some muscles contracting or tightening and others weakening or shortening. That is, every joint in our body is able to function or move because the muscles around joints oppose and balance each other. For example, in simplistic terms, our middle toe can bend upward (extend) or bend downward (flex), the muscle that flexes the toe is opposed or balanced by the muscle that extends (these muscles are for obvious reasons called extensor and flexor muscles).
When a joint in our body is out of alignment or out of its correct anatomical position, there is a lack of equal and balanced muscle tension on the joint. Thus, one or more muscles will become looser and weakened and their opposing muscles will become tense and tighter.  Muscles under tension, become tired and may go into spasm, and at some point pain sets in. Further, these muscles–already strained–are at risk for injury as soon as you they try to do an activity out of their normal routine. This is often how people end up with the good old “pulled muscle.”
The activity that pushes these already tensed, tired muscles to the breaking point does not have to be something radical like suddenly going for a run on the treadmill or doing a kick-boxing class. It could be as simple as bending down to pick up the newspaper or reaching high up to clean a window.

7. Bad posture isn’t restricted to your desk…
How many of you maintain correct anatomical position while sleeping? …or driving?

8. What does all of this mean?
Any of these positions: When you go to stand up… You will have: Tight chest and front shoulder muscles Tight hip flexors and low back muscles Weak rear shoulder and front neck muscles Weak glute and abdominal muscles

9. Cumulative Trauma Injury
Collective terminology for work-related injuries that affect muscles, tendons, and ligament structures.
Caused by prolonged static postures and repeated movements.
Also known as repetitive strain injury (RSI), cumulative trauma disorder (CTD), overuse syndrome.
Not restricted to fixed working postures (such as sitting); can be a result of a specific trauma (e.g., car accident).

10. Physical & Psychological Impact
Local fatigue
Biomechanical
Aching and dull pain of the head, neck, upper back, between the shoulder blades, lower back, and buttocks
Tenderness, pain, weakness of the wrist/hands
Chronically stressed muscles develop myofascial dsyfunction
Nerve tissue becomes compressed and irritated
Feelings of tingling, numbness, itching, temperature differences, and swelling are common signs
Systemic fatigue
General feeling of fatigue described as chronic tiredness, feeling “worn-out” that doesn’t change even with adequate sleep
Feelings of heaviness or lack of mobility
General or specific pain
Local Fatigue
Listed below are three general categories of the body in which the resultant symptomatology is described, due to local fatigue:
biomechanical: involves the mechanical structures that support and move the body (bones, tendons, ligaments, and muscles);  
aching and dull pain of the head and neck, the upper back, especially between the shoulder blades, and lower back and buttocks;  
tenderness, pain, weakness, swelling and temperature differences can be noted in the wrist and hands;  
circulatory: muscles chronically stressed develop myofascial dysfunction and compress the circulatory vessels that pass through the area;  
feelings described as asleep, tingling, numbness, itching, temperature differences, and swelling are common signs;  
neurophysiological (nerve function): When biomechanics become altered by prolonged postures and repetitive contractions, myofascial dysfunction occurs. Nerve tissue becomes compressed and irritated;  
periods of weakness and loss of functional skills associated with these symptoms, i.e., dropping a coffee cup.
Systemic Fatigue There may be any combination of the following signs and symptoms when systemic fatigue is involved with or without local fatigue, although local almost always precedes systemic:
general feelings of fatigue described as chronic tiredness, and a "worn-out" feeling that does not seem to change, even with adequate sleep;  
inability to sleep that has led or is leading to a general state of anxiety and/or irritability;  
general feeling of heaviness or lack of mobility;  
general or specific pain that has been described as constant or intermittent dull pain, sharp and/or shooting sensations occurring constantly or intermittently, and burning pain descriptions throughout the body.

11. What to do about it…
For many of us, lack of exercise and movement is a big contributor to these problems in the first place!
Over time, the increased strain on certain parts of our bodies compounds injuries (i.e., microtrauma).
Move, move, MOVE!
Stretch, stretch, STRETCH!

12. Stretches: Hip Flexor
Kneel with your right knee on the ground and your left knee up.
Chin gently tucked and neck lengthening upwards.
Gently press your hips forward to deepen the stretch.
Raise your opposite arm for a deeper stretch that hits your IT band (side of hip).

13. Stretches: Chest
Lace your fingers together behind your head, bringing your elbows back as far as possible.
Inhale deeply and lean back until you feel your muscles stretching. Hold for 20 seconds

14. Stretches: Neck/Shoulders
Shoulder Shrug
Slowly bring your shoulders up toward your ears. Hold for three seconds.
Then, roll your shoulders back and down.
Relax and repeat five to 10 times.
Side Neck Stretch
To stretch the muscles along the side of your neck, face forward and look straight ahead.
Tilt your head toward one side, gently pushing your ear toward your shoulder. Hold for 15 seconds.
Lift your head into a normal, upright position.

15. Strengthen Weak Muscles
Neck: Do the “double chin” to strengthen front neck muscles.
Abs: Perform exercises like crunches or planks.
Glutes: Squeeze your glutes when you stand or walk (hold for 30 seconds or more); exercises like squats or lunges.
To do the “double chin”, sit with your head, neck, and shoulders relaxed, looking straight ahead of you. Pull your chin in towards your neck. Avoid tilting your head forward as much as possible. If you feel the muscles on the nape of your neck stretching out, then you are tilting your chin down and pulling it in, rather than just pulling it in. You will know you are constricting the correct muscles when you feel like you are almost choking.

16. Next Steps
What if stretching and moving more frequently doesn’t alleviate the pain?
Remember that for every tight muscle you have, there is most likely an opposing muscle that is becoming looser and weaker.
The part of the body that hurts may not be the problem!
Your pain is a symptom of a problem – it is possible to treat the symptoms until you uncover the source.
Possible sources? TALK WITH YOUR DOCTOR!
Muscle imbalances (e.g. weak glute muscles  overuse of hamstrings)
Direct trauma (e.g. broken ankle  build up of scar tissue  improper walking/jogging gait)
Chronic microtrauma (e.g. prolonged periods of sitting  muscle tightness/weakness at multiple locations)

17. Daily Maintenance Take posture breaks every 15-30 minutes (seriously)
Strengthen weak muscles by contracting them regularly (glutes, neck muscles)
Stretch frequently
Take a 5 minute walk

18. Wellness Teleseminar Series
Questions?
Contact Shannon at Or Jenna at
Wellness Teleseminar Series
April 21, 2011