1. Healthy Habits for the Quilter Mary Mischke, PT, DPT, OCS Jake Mischke, PT, DPT, OCS, FAAOMPT

2. Healthy Habits for the Quilter Posture Ergonomics Exercises and stretches Guidelines for exercise Home exercises

3. Perfecting Posture What does good posture look like??

4. How do I improve my posture? Chin pulled back slightly to keep your ear in line with your shoulder Shoulders pulled back slightly Posture overcorrection minus the strain= good posture Lumbar roll

5. Ergonomics

6. X

7. Elbows bent to 90 degrees Wrists positioned in neutral Hips slightly higher than knees Feet flat on the floor or on a foot rest Needle centered in front of you

8. (During occular

9. Exercises at the machine Chin Tuck Pull chin straight back to stretch the back of your neck, 10 times Scapular retraction Squeeze shoulder blades back and down, 10 times

10. Stretches while sitting Thoracic rotation stretch While seated with good posture, turn to one side Pec stretch Place hands behind your head and lift your chest to stretch the front of your shoulders Upper Trap Stretch Lean your ear to your shoulder. Use your hand to gently increase the stretch.

11. Stretches for your back Open book – Lying on your side with knees bent and arms straight out in front of you, slowly lift your top arm and rotate your trunk. Repeat 10 times on each side. Cat camel – Start on your hands and knees, round your back up to the ceiling and tuck your chin, then let your back sag down and lift your head. Repeat 10 times.

12. CDC guidelines for exercise 2 hours and 30 min of Moderate intensity aerobic activity (eg brisk walking, eliptical, or bike) every week. – That's the same as 30 min of exercise, 5 days a week – Moderate intensity is a target heart rate of 50-70% of max heart rate (determined by your age) – The talk test is an easy way to measure your intensity. As a rule of thumb, if you're doing moderate intensity you can talk, but not sing during the activity.

13. CDC guidelines for exercise Muscle strengthening activities on 2 or more days a week that work major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)

14. Abdominal strengthening exercises Abdominal bracing While lying on your back, tighten your stomach muscles as you draw your navel down towards the floor. Make sure to not hold your breath. Bridge Lying on your back, tighten your lower abdominals, squeeze your buttocks and lift your hips off the floor.

15. Sit to Stands Begin with your feet shoulder width apart. Squat down as if you are going to sit down. Touch your buttocks down onto the surface. Then stand back up to the beginning position.

16. Example of an exercise program Sunday- 30 min brisk walk Monday- 30 min brisk walk Tuesday- 30 min brisk walk Wednesday- Weight training Thursday- 30 min brisk walk Friday- 30 min brisk walk Saturday- Weight training Total of 2 hours and 30 min of Moderate aerobic exercise and 2 days of strengthening activity

17. Why Exercise?  Lower risk of heart disease  Lower risk of diabetes  Improves mood  Positive effects on chronic pain  Reduces pain associated with arthritis  Lower stress and anxiety

18. Easy tricks to stay healthy – Take the stairs instead of the elevator – Get up and walk at least every hour – Drink water throughout the day – Do heel raises or mini squats while you are in line or at the sink – Keep good posture in mind and perform the chin tuck and scapular retraction exercises

19. You may want to see a PT…  If you have a new onset of pain  If pain limits your daily activities  After an orthopedic surgery  Before an orthopedic surgery We commonly treat back, neck, shoulder, knee, hip, ankle, foot, elbow, jaw, and wrist pain.

20. Questions?

21. Thank you! Mary Mischke Mary.gagstetter@gmail.com Jake Mischke Jake.mischke@umontana.edu Acknowledgements Pat Mischke and Tongue River High School for the photos