1. Find Relief at Your Desk Presented By Lee Itule, BA, CPT-NASM Cochise County Health Department

2. Topics for Discussion  Definition of posture?  Movements of the spine?  Extension  Flexion  Lateral Flexion  Rotation  Pro posture at your desk is important!

3. Topics for Discussion  Relief at your desk- suggestions for you!  Check your space!  Move and Circulate!  Hydrate  Moments for relief

4. Definition of Posture? Posture is defined as “the position or bearing of the body whether characteristic or assumed for a special purpose” and “a conscious mental or outward behavioral attitude”. * Merriam-Webster Dictionary However, it is so much more…

5. Definition of Posture? “As human beings, our greatness lies not so much in being able to remake the world—that is the myth of the atomic age—as in being able to remake ourselves”. *Mohandas K. Gandhi

6. Definition of Posture Let’s think of posture as a habit or physical expression that is developed by repeating patterns and movements. Whatever posture is adopted over a lifespan, it is important to understand there is a relationship between one body part to another.

7. Movements of the Spine The spine is an ingenious feat of engineering capable of movement in all directions; flexion, extension, lateral flexion and rotation. Various combinations of these movements make everyday actions possible for humans.

8. Movements of the Spine Unfortunately, a sedentary (non- physically active) lifestyle can lead to dysfunctional posture, which not only limits the degree of movement of the spine, but also limits circulation and blood flow.***

9. Pro Posture at Your Desk So, lets talk about work, where you spend MOST of your time. Sitting in an office chair for prolonged periods of time can definitely cause neck, shoulder, back, leg and tush pain. It has even been known to cause a headache or two.

10. Pro Posture at Your Desk Static posture increases stress on the neck, back, shoulders and legs and can add large amounts of pressure to back muscles and spinal discs.

11. Pro Posture at Your Desk A natural tendency for most office personnel is to slouch over or down in a chair, squint eyes, protrude neck to see and cross legs. This chronic posture can overstretch spinal ligaments, strain discs and surrounding structures of the spine. ***

12. RELIEF at Your Desk …it literally can take seconds…for Relief. Why go throughout the day to find yourself miserable because you didn’t take moments here and there for yourself? ***Relief at your desk, posture and movement go hand-in- hand.

13. RELIEF at Your Desk- Suggestions for You First, good posture is one that is proactive. By maintaining awareness of your body, it becomes feasible to develop new patterns of habit while sitting at your desk.

14. RELIEF at Your Desk- Suggestions for You Think outside the box for a second… Posture correction at your desk and feeling better will require you to:  Be aware of your posture and others  Be aware of TIME for yourself  Know and feel the difference between muscular tension and relaxation  Understand the importance of MOVING with different exercises

15. RELIEF at Your Desk- Suggestions for You Check your space! Getting into the habit of sitting in the correct manner can help straighten poor posture, help prevent fatigue, decrease ligament and spinal stress and increase ENERGY!***

16. RELIEF at Your Desk- Suggestions for You Check your space! A correct sitting posture begins with both feet flat on the floor, abdominals in, back erect with shoulder blades contracted and down. The weight of the body should be distributed between the hips.***

17. RELIEF at Your Desk- Suggestions for You Check your space! Of course, establish correct height of office chair. If working on the computer, your gaze should be a the center of the screen.***

18. RELIEF at Your Desk- Suggestions for You Get up and Move! In general, stretching and moving about on a regular basis throughout the day will help keep ligaments, joints, muscles and tendons loose. Overall, moving helps promote a feeling of relaxation and focus.

19. RELIEF at Your Desk- Suggestions for You Get up and Move! Walking for different periods throughout the day is helpful for circulation and nutrient delivery to spinal structures.

20. RELIEF at Your Desk- Suggestions for You Water is Your Best Friend in So Many Ways! Lets keep it simple. The average person needs two liters of water a day, or approximately eight glasses of water a day to replace what is lost through normal biological functions like sweating and urinating.

21. Moments for Relief Lets review… ***Relief at your desk, posture and movement go hand-in- hand. So, take a moment, become aware of your body, space and MOVE!

22. Moments for Relief Remember, posture correction can be a long process. However, change is possible and your RELIEF at work is so worth it! If you would like assistance with stretches, posture or wellness, WE WILL HELP! Contact your Active Adults Program extension 9493 or see our INTRANET page for updates and additional information. ***Information from Spine-Health, Livelong

23. Thank You! “Determine the thing that can and shall be done, and then we shall find a way”. ***Abraham Lincoln