The Warm Up Difference - BIOKINETIXbiokinetix.com/wp-content/uploads/2015/08/Warm-Up-Difference-BIOKINETIX.pdf · The Warm Up Difference Preventing Repetitive Stress Injuries By Warming

The Warm Up Difference Preventing Repetitive Stress Injuries By Warming Up and Resetting The Body

By Jon Kabance, RKT and John Haselow, M.D.

© 2015 – BIOKINETIX™biokinetix.com

Introduction

Jon Kabance is a registered kinesiotherapist and co-founder of BIOKINETIX™. BIOKINETIX utilizes sports medicine, Kinesiotherapy, and behavior modeling to optimize health, fitness, and educational related products and programs in order to enhance personal performance and reduce risk of injury. John Haselow, M.D. has been practicing sports medicine for over 45 years. He has been the staff president at Waupaca Riverside Hospital and Theda Clark Medical Center. He has also been the medical director at several insurance companies and medical centers.

Executive Summary In this paper, the term warm up refers to any activity that requires the participant to contractthe muscles of his or her body. Passive movement of joints or any outside environmentalchanges that may affect the physiology of the body do not fall within the category of warm upin the present discussion .

In recent years, repetitive stress injuries (RSIs) and musculo-skeletal disorders (MSDs) have strickenhundreds of thousands of workers and have cost businesses billions of dollars. The mostrecent research statistics (March 2004) from the Occupational Safety and Health Administration(OSHA) indicate that ergonomics-related workplace injuries in the U.S. account for a third of allmissed work time, with an average absence of nine days per injury.1 OSHA further estimates thatthe resulting worker injury claims and loss of productivity cost U.S. employers $13 to $20 million peryear.

Despite an influx of ergonomic products, equipment, and procedures designed to relieve stress,employers and their employees continue to battle the debilitating results of overuse and repetition inthe workplace. Over the years, prevention of RSIs and MSDs has focused mainly on improving theergonomics of work stations, equipment, and the work environment. However, because the workerstill performs the same number of repetitive movements, the focus on equipment has not addressed theroot of the epidemic that plagues today’s workers and businesses.

Interestingly enough, the human body has the potential to protect itself from RSIs and MSDs. Justas athletes must prepare their bodies for the rigors of their activities, workers need to preparethemselves physically for performing stressful, repetitive tasks.

Employees already hold the keys to unlocking the doors to pain-free work habits. If, in addition toworking in ergonomically healthy environments with ergonomically correct equipment, individualemployees adopt two simple ergonomic activities, they can avoid the pain and loss of productivitycaused by RSIs and MSDs. By warming up and resetting their bodies, they will avoid the risk of injury.

o  Warming Up

Warming up prepares the body to handle repetitive stress with resilience.

o  Resetting

Resetting strengthens the muscles opposite the ones that are repetitively used and bringsbalance and symmetry back to the body.

© 2015 BIOKINETIX™ | biokinetix.com | 773.227.4447 2


Ergonomic Products Are Only Part of the Solution

RSIs and MSDs result directly from the physical movements the body endures in repetitively stressfulsituations. Ergonomically correct products have helped to ease the awkwardness of the body whenit has to engage in repetitive movements. However, because the number of repetitive movementsremains constant, the body is still taxed with repetitive stress. If the individual workers learn toprepare their bodies to withstand the rigors of the repetitive tasks, the efficacy of ergonomicallycorrect products will be increased dramatically.

What Repetitive Stress Does To The body

When the body engages in movements repetitively, the muscles that produce these movementscan become tight or hyper-toned, and the tendons connecting these muscles to bones can becomeirritated or inflamed. Repetitive stress negatively affects the body by creating:

o  Tight muscleso  Poor postureo  Inflamed tendonso  Limited ROM (range of motion) in jointso  Impaired dexterityo  Nerve impingemento  Inhibition of blood and lymphatic circulation

Tight Muscles

As muscles are repetitively used or when muscles are shortened from poor posture or awkwardpositions, they can become tight or hyper-toned.3 Tight muscles have a negative affect on the bones,nerves, vessels, and connective tissue that surround them. Finally, tight muscles have an adverseeffect on overall strength and endurance. Poor Posture

Most repetitively stressful tasks involve manipulating the environment in front of the body. Over time, thiscauses the body to slouch or become hunched and to develop that rounded-shoulders look. Theseare characteristics of poor posture, which can contribute to a whole host of other problems.4

Inflamed Tendons

As muscles engage in repetitive movements, tendons, which connect muscles to bones, undergoshear forces that can eventually lead to inflammation.5 This is tendonitis—the inflammation oftendons. When tendons are inflamed, they enlarge and cause a significant amount of pain. Inflamedand enlarged tendons can also lead to dysfunction within surrounding structures.

Limited Range of Motion (ROM) in Joints

A tight muscle will limit range of motion (ROM) in the joints, whether in theshoulders, arms, wrists, or fingers. Joints that cannot move freely throughout their full range, or areimproperly aligned as a result of surrounding hyper-toned muscles, can cause dysfunction and pain.

3


© 2015 BIOKINETIX™ | biokinetix.com | 773.227.4447

4

Impaired Dexterity

Limited ROM in the fingers can impair dexterity, the ability to manipulate small objects. Consequently,the fingers suffer a loss of daily functions, leading to job-related disability.

Nerve Impingement

When nerves travel through a tight muscle or near inflamed tendons, they can become squeezed orimpinged. This contributes to pain, tingling, and numbness that may be felt at, above, or below animpinged nerve. This nerve impingement can also impair dexterity, making it significantly more difficultto manipulate small objects. Such everyday activities as clicking a computer mouse, typing on akeyboard, cooking, or holding a glass become painful or even impossible.

Inhibition of Blood Circulation

Tight muscles, arteries, veins, and capillaries (the smallest blood vessels, in which the cells exchangeoxygen and nutrients for carbon dioxide and waste products) can also become squeezed, inhibitingthe efficiency of blood delivery to all parts of the body. Consequently, tissues normally supplied by theblood must function at a deficit.6

Over time, when blood circulation is inhibited:

o  Muscles lose strengtho  Muscles lose enduranceo  Daily tasks become more difficulto  Hands and feet become coldo  Injury susceptibility is increased

Inhibited Lymphatic Circulation

Tight muscles can inhibit lymphatic fluid (fluid that carries the waste products from the cells to beexcreted) from flowing freely through the lymphatic system. This causes the lymphatic fluid to settlein the tissues, where it can start to coagulate and form “knot-like” masses in muscles. These massesdebilitate a muscle’s ability to function properly, causing pain or injury.



5


Why Warming Up and Resetting Helps Prevent RSI and MSD

The body possesses the natural elements and mechanisms to protect itself from RSIs and MSDs.Two easily performed activities, warming up and resetting, stimulate these elements and mechanismsto help the body withstand the rigors of repetitively stressful tasks. A worker who (1) warms up beforeparticipating in a repetitively stressful task and (2) resets afterwards inherently protects the body fromRSIs and MSDs.

An athlete would never start to engage in a physical activity without first properly warming up andwould never finish a physical activity without resetting. In their daily activities, workers are no differentfrom athletes. They, too, need to warm up in order to prepare themselves to engage in repetitivelystressful movements. Like athletes, workers need to reset in order to strengthen their bodies to furthercounteract the repetitive stress experienced each day.

Proper warming up and resetting can be accomplished only by performing active movements againstsome form of resistance. Stretching, which calls for people to push and pull on their joints, is notactive in this sense and does not, in itself, warm up the body. Studies now show that the age-oldmantra of “stretch, stretch, stretch” has not helped to prevent injuries or muscle soreness. In fact, Performing repetitively stressful movements throughout the day is physically taxing. Warming up andresetting must become a consistent habit for people engaged in repetitively stressful movements.Injuries and muscle soreness appeared more significant in people who had a high level of flexibility.

7 Studies also show that people who stretch as a warm up before an activity demonstrate a decrease in overallPerformance.

SOLUTION

How Warming Up and Resetting Helps Prevent RSI and MSD

When people engage in repetitive movements, they are participating in a highly stressful physicalactivity. Warming up is crucial for anyone who plans on engaging in a physical activity, because ithelps prepare the body both physically and psychologically. A warmed-up body will withstand thestresses of repetitive movements with better efficiency and will be less likely to suffer from RSIs orMSDs.

A proper warm-up consists of several principal steps. Warming up should:

o  Be specific to the activity in which one is about to partake9o  Start with simple movements first, then move to more complex movementso  Use large muscles first, and then move into smaller muscle groups


6


What happens to the body as it warms up?

During a warm-up, the body changes, moving from a relaxed state to a readied state. As it does this,the body prepares itself for physical activity by:

o  Signaling the sympathetic nervous systemo  Increasing blood circulationo  Readying nutrients in the liver to be delivered to the working muscleso  Increasing cellular metabolismo  Dilating the lungso  Slowing down organs that are not primarily used during physical activityo  Warming muscleso  Loosening tendons, ligaments, and fasciao  Preparing joints for movementso  Increasing circulation of the lymphatic fluido  Priming the somatic nervous systemo  Enhancing psychological preparation

Signaling the sympathetic nervous system

The different areas of the body that will participate in a physical activity need specific signals todo so. The body uses the sympathetic nervous system as a signaling mechanism to get ready foraction. The sympathetic nervous system uses neurotransmitters, which are substancesthat transmit messages from the sympathetic nervous system to organs. During a warm-up, theneurotransmitter norepinephrine is secreted into the blood. It signals the heart to increase cardiacoutput, heart rate and stroke volume, and dilation of blood vessels. Warming up also engages thesympathetic nervous system to signal and stimulate the nutrient production in the liver, increaseenzymatic activity within the muscle, dilate the lungs, and slow down other organs in order toconserve energy for movement.

As the body continues to warm up, all these mechanisms start to work more rapidly. Muscletemperature increases, joints prepare for movement, and tendons, ligaments, and fascia loosen up.Finally, warming up primes the somatic nervous system and prepares the body mentally for activity.

Increasing blood circulation

As the body engages in a warm-up, it signals the heart to begin increasing the amount of blood itpumps to the body. The heart does this in two ways. First, the heart rate—the rate of beats perminute—will increase. Second, the stroke volume—the amount of blood that is pumped with eachbeat—will also increase. These two factors result in a greater amount of blood being pumped outof the heart to the peripheral tissues. This is accompanied by dilation of arteries that travel to themuscles and the constriction of the arteries that travel to organs that are not primarily used. Thisallows quicker blood flow to the muscles and other areas of the body that need blood duringexercise.

Blood flowing to the muscles carries oxygen and nutrients—the “food” that muscles need in orderto produce movement. As we warm up, circulation is increased, which brings this “food” to musclesmore quickly. As the “food” is brought to the muscles, the warmed body increases the speed at whichthe “food” can enter the muscles.10 Also, when circulation is increased, carbon dioxide and wasteproducts are brought away from the muscles more rapidly. The increase of circulation readies themuscles for activity by allowing them to function more efficiently.


7


Readying nutrients in the liver to be delivered to the working muscles

Before the blood can carry nutrients to the muscles to be converted into energy, itthe blood needs topick up these nutrients in the liver. The liver stores glycogen, which is a form of glucose that can beconverted to energy. As the body starts to engage in a warm-up, the sympathetic nervous systemsignals the liver to prepare glycogen for transport to the muscles. The blood picks up the glycogenand transports it to the cells to be converted into energy.

Increasing cellular metabolism

Warming up also stimulates the cells to increase their metabolism—the entire process by which cellstake in nutrients from outside the cell, convert those nutrients into energy, and then rid themselvesof waste products. Cells absorb oxygen and nutrients by utilizing enzymes. Enzymes within the cellstake these nutrients and convert them to energy. Warming up increases the activity of the enzymesthat are used to absorb this “food” and the enzymes used to convert “food” into energy, therebyincreasing the rate at which the oxygen and nutrients are absorbed from the blood and convertedto energy.11 As energy is produced more rapidly, the muscles are then adequately supplied for theincreased demand of performing physical activity.

An increase in cellular metabolism also rids the muscles of waste products more quickly. As musclescontract to move the body, they utilize energy, producing waste products and heat. When cellularmetabolism is at an increased level, the waste products are carried out of the cells more quickly.If this did not occur at the same pace that waste products were being produced, toxicity wouldresult within the cell. This would slow the cell’s ability to convert nutrients to energy and energy tomovement.

Dilating the lungs

When the body warms up, the neurotransmitter norepinephrine is secreted into the blood to signalthe lungs to dilate. This process includes the large bronchial tubes as well as the tiny air sacs locatedwithin the lungs. As the bronchial tubes and the air sacs dilate, more surface area is created toexchange old carbon dioxide for new oxygen. The increase in the exchange of oxygen and carbondioxide accounts for the muscles’ increased need for oxygen and increased need to excrete carbondioxide.

Slowing down organs that are not primarily used during physical activity

Norepinephrine also is used to reduce the activity of organs that do not play a central role in physicalactivity. Norepinephrine shunts blood away from the skin, reduces peristalsis (the movement of thegastro-intestinal tract), and inhibits contraction of the bladder and rectum. This conserves blood andenergy that will be used by the muscles during physical activity.

Warming muscles

As muscles contract during a warm-up, more than two-thirds of the energy produced by the body’smuscles is lost as heat. This heat warms the muscles and further prepares them for physical activity.When a muscle is warm, it is able to contract more forcefully.9 Also, a warm muscle is known to havemore elasticity and less susceptibility to being strained or “pulled”.10 Warm muscles function moreefficiently and safely.


8


Loosening tendons, ligaments, and fascia

The heat generated when the muscles contract and move not only warms up the muscles, but italso warms up the surrounding tissues. These surrounding tissues include the tendons, ligaments,and fascia. The tissues of these structures become more pliable as they warm up, making them lesssusceptible to irritation, sprains, and tears. Also, as the ligaments and fascia become more pliable,they allow the joints to move with greater ease. This can reduce the stiff feeling the body has as it firststarts to engage in physical activity.

Tenosynovium—a thin sheath that surrounds tendons—is a slippery substance that allows thetendons to slide more easily alongside other tendons and other surrounding tissue. The temperatureincrease generated by the warm muscles allows the tendons to slide more easily through thetenosynovium sheaths.

Preparing joints for movements

Joints also benefit from warming up, because as the body starts to move, synovial fluid is secretedinto the joints. A joint is the interface between two bones. Joints are covered by tissue called thesynovial membrane. The synovial membrane secretes synovial fluid to lubricate the joint. As synovialfluid is secreted, friction at the joint is greatly reduced. Synovial fluid also serves as a transportmedium to provide nutrients to the articulating cartilage and to remove wastes.11 This is important asarticulating cartilage has little vascularity to provide this function. This combination of factors allowsthe joints to function healthier and safer.

Increasing circulation of the lymphatic fluid

Lymphatic fluid travels in the lymphatic vessels and carries waste products from the blood vessels.Like the venous system of the blood, the lymphatic vessels constitute a passive system, meaning thatthey rely on muscular contraction to move the fluid through the vessel system. As the body engagesin a warm-up and the muscles start to contract, the lymphatic fluid is pushed through the system ofvessels and will be removed from the body. This helps to clean out old waste products and to makeroom for new waste products that will be produced as the body engages in physical activity.

Priming the somatic nervous system

In order for the body to initiate and function in physical activity, nerves must send messages from thebrain to the muscles telling them to move. These nerves are part of the somatic nervous system. Asthe body warms up, the somatic system nerves send messages more easily and at a higher speed.This is especially important to the body when it enters into a fine motor physical activity or a physicalactivity that requires a great deal of coordination, such as typing on a keyboard, cutting hair, orplaying a musical instrument.12

Enhancing psychological preparation

As the body engages in a warm-up, it allows the mind to clear itself of any thoughts or stimuli notrelated to the upcoming physical activity. This increases the ability for the mind to focus on the skillsand strategies that will be used while the body performs the physical activity. Positive imagery, or themental imagery of success, has been shown to relax the body and enhance concentration.13


9


Why not stretching?

Performing active movements without resistance will not challenge the muscles and will not warmup or reset the body. Stretches and movements without resistance fall short because they do notchallenge the body to trigger all the built-in elements and mechanisms that will help prevent RSIs andMSDs.

12

11

10

9

8

7

6

5

4

3

2

1

Stretching only vs. Warming Up

Stretching only Warming Up

Enhances psychological preparedness Primes soma;c nervous system Increases lympha;c circula;on Warms muscles Slows down secondary organs Dilates lungs Increases cellular metabolism Readies nutrients to be delivered from liver Increases blood circula;on Signals the sympathe;c nervous system Prepares joints for movement Loosens tendons and ligaments

# of Warm Up Benefits


10


Resetting

Repetitive Stress Injuries are an epidemic in our society. This is mainly due to the repetitivemovements that are demanded of people and the poor posture that results from them. These havemultiple affects on the body, including the shortening or tightness of muscles, the inflammation oftendons, the impingement of nerves, and the inhibition in the circulation of the blood and lymphaticfluids. In order to combat the effects of repetitive stress and to help prevent RSIs, repetitively usedmuscles must be reset. Resetting the repetitively used muscles helps to lengthen out tight muscles,decreasing the likelihood that tendons will become inflamed or that nerves will be impeded fromcommunicating efficiently with the brain. Resetting repetitively used muscles also allows the bloodand lymphatic fluid to flow more freely and to be pumped out of the muscles with greater efficiency.

In order to effectively combat the negative effects of repetitive stress on the muscles, tendons,nerves, blood, and lymphatic vessels, a person must reset the body at the end of a period of physicalactivity. Resetting is the process of strengthening the muscle groups opposite to the ones that arerepetitively used. Resetting repetitively used muscles brings balance and symmetry back to the body.

Resetting:

o  Lengthens out repetitively used muscles, reducing tightnesso  Combats poor postureo  Reduces limited ROMo  Reduces limited dexterityo  Aids inflamed tendonso  Reduces nerve impingemento  Enhances blood flowo  Enhances lymphatic fluid circulation

Muscles are arranged in opposing groups that reside on the opposite sides of a joint. These muscleswork in tandem with each other. The term “reciprocal inhibition” describes the process: when onemuscle concentrically contracts, the opposite muscle group relaxes. This allows for the movements ofa joint.

Let’s take a more in-depth look.

Muscles connect to joints via tendons. As the muscle concentrically contracts and puts tension ona tendon, that tendon in turn pulls on the bone where it attaches, moving the joint. What allows thismovement is that the muscle group on the opposite side of this joint relaxes. This opposite muscleknows to relax because a signal is sent from the concentrically contracting muscle to the spinal cordand back to the opposite muscle with a message to relax. When it the opposite muscle relaxes, and thejoint starts to move, the relaxed muscle and its tendon start to lengthen out.

The signal for a muscle to relax will be enhanced if resistance is increased. That is to say, when amuscle concentrically contracts against a resistance, the opposite muscle group will relax even more.As an example, when the bicep contracts to bend the elbow, the triceps relax. If at the same time thebicep picks up an object, which provides resistance, the triceps will relax even more.This is an important point to note, because it explains why resetting needs to be done with resistanceagainst the concentrically contracting muscle. To battle the negative effects of using musclesrepetitively, these muscles need to be reset. When the repetitively used, or tight, muscles are reset,they start to lengthen out. It is the lengthening out of these tight muscles that helps to negate the illeffects of repetitive use.


11


For example, people who sit at desks all day, clicking the mouse and typing on the keyboard, usethe same muscles over and over again in repetitive movements. The flexor muscles located on theunderside of the forearm—a group of muscles used to produce these movements—experience stressand pain because of overuse. The extensor muscle group—on the topside of the forearm oppositethe flexors—are responsible for producing the opposite movements of clicking a mouse or typingon a keyboard. Such movements would include moving the hands up away from the keyboard oropening up the hand and spreading the fingers apart. In order to reset the repetitively used flexors onthe underside of the forearm, the extensors on the topside of the forearm need to be strengthenedthrough concentric contractions. As the extensors are strengthened through concentric contractions,the repetitively used flexor muscles start to lengthen out.

Lengthening Tight Muscles Prevents Repetitive Stress

Resetting, or lengthening out repetitively used tight muscles, has the direct opposite effect ofconditions that occur with repetitive stress. Resetting repetitively used muscles allows involved jointsto move through their full range of movement. This process will help to correct posture, to preventdisks or other structures adjacent to joints from becoming injured, and to improve dexterity. Resettingwill also help prevent tendons from becoming inflamed, nerves from being impinged, and blood andlymphatic vessels from becoming inhibited.

Resetting Combats Poor Posture, Rom and Dexterity

The repetitive or prolonged stress of sitting at a desk all day has a tremendous effect on posture.Sitting with poor posture, as in the case of sitting with shoulders “hunched” or rounded, keepsmuscles in the front of the body in a shortened position, which makes these muscles tight.

Resetting not only lengthens out these tight muscles, but it also strengthens the opposite muscles,to help prevent poor posture. Concentrically contracting and strengthening the muscles locatedin the upper back resets and lengthens out the muscles in the front of the body that contribute topoor posture. As these muscles lengthen out, they cease pulling on the shoulders and making themrounded. Furthermore, as the muscles in the upper back are strengthened, they have greater abilityto “pull” the shoulders back, further enhancing correct posture.

Resetting also helps joints to move through their full range of movement; this helps prevent bonesfrom becoming misaligned. A misaligned pelvis can affect detrimentally the areas that surround it,including the disks in the spinal column. When muscles that connect to or near the pelvis are reset,they start to pull less on the pelvis and the structures surrounding the pelvis. This prevents the pelvisfrom becoming misaligned and eases the stress placed on the surrounding structures, such as thedisks.

Resetting also helps to maintain finger dexterity. Dexterity can be enhanced through resetting,because lengthening out the tight muscles that connect to the fingers will allow them to move morefreely and with greater precision.

Resetting Aids Tendonitis

Resetting muscles that are repetitively used and keeping them in a lengthened position takes stressoff the tendons that connect to the repetitively used muscles. As this stress is reduced, the tendonsare less likely to become inflamed or irritated,; thus reducing the risk of tendonitis.


12


Resetting Helps Prevent Impingement of Nerves

Resetting repetitively used muscles reduces the risk that nerves will become impinged by tightmuscles and inflamed tendons. As muscles are lengthened and the tendons remain supple, nervestravel through, around, and nearby these muscles and tendons without becoming impinged. Whennerves are not impinged they can transmit signals to and from the brain with no interference.

Resetting Enhances Blood Flow

Therefore, as muscles are reset, their ability to relax and contract is enhanced. When a muscle freelyand fully contracts and relaxes, it acts as a pump. A great example of this is the heart, as it pumps theblood around the body. The same idea is true with muscles in our arms and legs. As these musclesare contracted, they pump the blood out of them. This enhances the return of blood to the heart.Veins, which carry blood from the tissues to the heart, rely on the muscles to move the blood back tothe heart. The more the muscles can contract and relax, the better they can push blood back to theheart through the veins.

Resetting Enhances circulations of the Lymphatic Fluid Finally, resetting enhances circulation of the lymphatic system fluid. As stated above, when muscleslengthen out and become less tight, their ability to contract and relax is enhanced. Because thelymphatic system is a passive circulatory system (it has no heart), it relies on the muscles to move thelymphatic fluid through its system.

When muscles are reset and their ability to contract and relax is enhanced, the movement oflymphatic fluid is improved. This helps move the waste products out of the muscles, reducing thechance of toxicity. This muscle action pumps the lymphatic fluid out of the muscles and associatedtissues and prevents it from coagulating and forming collagenous masses, which can hinder musclefunction. Without collagenous masses, the muscles become healthy and function efficiently.

Affects of Repetitive Stress Resetting Helps Prevent

Tight Muscles √

Poor Posture √

Inflamed Tendons √

Limited ROM √

Impaired Dexterity √

Nerve Impingement √

Inhibition of Blood Circulation √

Inhibition of Lymphatic Circulation √


13


THE 90-SECOND WARM UP PROGRAM™ THE WOW™ THE RESET GLOVE™

BIOKINETIX™ has developed a warm-up program and two reset programs that help reduce the risk of RSIs. These programs combine two unique products, the WOW ™ and The Reset Glove ™, with curriculums created specially for using the WOW™ and The Glove™ to the best advantage. Together they provide the body with all the benefits of warming up and resetting to help prevent RSIs.

The WOW ™ is a personal hand-held fitness tool that utilizes Rhythmic Resistance ™ to quicklychallenge the muscles of the body to provide all the benefits of warming up and resetting. The ResetGlove ™ is a reversible glove that can effectively reset the muscles of the forearm, wrist, hand andfingers to help prevent such RSIs as tendonitis, tennis elbow, and carpal tunnel syndrome. The BIOKINETIX™ has created revolutionary curriculums that formulate an encompassing injury-preventionprogram to fight RSIs. The WOW ™ is used for the 90-Second Warm Up Program ™ , as well as forthe 60-Second Reset Program ™ . The WOW ™ effectively resets the large muscle groups that arerepetitively used and affected by poor posture. The Reset Glove is used to reset the smaller musclegroups of the forearm, wrist, hand and fingers.

The 90-Second Warm Up Program ™ utilizes nine different moves. The BIOKINETIX™ has found that thesenine moves are the optimal positions for warming up the specific muscles, tendons, fascia, ligaments,and joints that are used throughout the day by someone performing repetitive movements.

The BIOKINETIX™ developed the program keeping in mind the fact that larger muscles should be warmed upfirst and then the smaller muscles. In the 90-Second Warm Up Program ™ , the muscles of the upperback and shoulder area are the first muscles to be warmed up, then the muscles of the upper arm,and finally the muscles of the forearm. These nine movements constitute the entire 90-Second WarmUp Program ™ .

These nine moves are based also on the fact that an effective warm-up program should start withsimple movements. In the 90-Second Warm Up Program ™ , each position requires moving one joint ata time in one plane. The 90-Second Warm Up Program ™ warms up all the muscles, tendons, fascia,ligaments, and joints that will be used during the more complex repetitive movements.

At each position, the participant performs nine repetitions. When creating a warm-up program for amass of people, all the participants’ capabilities must be taken into account. Nine repetitions is theoptimal number to warm up participants without causing fatigue or exhaustion. The intent of the 90-Second Warm Up Program ™ is simply to warm up, to ready the body for repetitively stressful physicalactivities.

Using the WOW ™, the BIOKINETIX™ has also created a 60-SecondReset Program ™ that resets the larger muscle groups of the body. The 60-Second Reset Program ™ comprises just six moves. These moves were specified because they strengthen the muscle groupsopposite the ones that are repetitively used. The six moves include strengthening the upper back andshoulder, the triceps, and the larger muscles of the forearm. These are the precise muscles that needto be strengthened in order to help prevent RSIs.


14


Each reset move is performed for nine repetitions. Like the 90-Second Warm Up Program ™ , theresetting program calls for nine repetitions as the optimal number to reset the muscles that arerepetitively used without causing fatigue or exhaustion in the participants. Moreover, nine repetitionslengthen out muscles that may become tight due to all the repetitive stress.

The BIOKINETIX™ also utilizes The Reset Glove ™ to reset the smaller muscle groups of the forearm, wrist,hand and fingers, which helps prevent RSIs such as tendonitis, tennis elbow, and carpal tunnelsyndrome. The BIOKINETIX™ selected The Reset Glove ™ because of its innovative design, which strengthensthe muscle groups opposite the ones that are repetitively used. The Reset Glove ™ is reversible andcan fit on one hand as easily as it can fit on the other.

The Reset Glove ™ uses three moves to help prevent repetitive stress injuries. The first move resetsthe muscles of the forearm and wrist, the second move resets the muscles of the fingers, and the finally move it resetsthe muscles of the entire hand. Each move is to be done until the participant feels a slight burningsensation in the forearm. When resetting small muscles such as the ones that are located in theforearm, wrist, hand, and fingers, it is important to be aware that these muscles can fatigue veryquickly. That is why it is imperative that people perform only to their level of ability. When a slightburning sensation is felt in these muscles, it is the body’s way of saying that it is getting tired and thatthe exercise has been successful.

Conclusion

RSIs are an epidemic in this society. As people have become more specialized in their skill sets,repetitive movements have increased. For many years, ergonomic products have been consideredthe answer to helping prevent RSIs. Although ergonomics have made workplaces safer and easierto function within, RSIs continue in tremendous levels. Stretching and performing active movementswithout resistance do not adequately prepare the body for repetitive stress, because they do notstimulate the body to ready itself for activity. In order to properly prepare the body to survive therepetitive stress it undergoes each day, people need to warm up before they work and reset after theywork.

Both warming up and resetting help reduce the risk of suffering from a RSI. Warming the bodyphysically prepares the muscles, tendons, fascia, ligaments, and joints that are used throughoutthe day of someone performing repetitive movements. Preparing the body physically makes it moreresilient and better equipped to handle repetitive stress. Resetting strengthens the muscle groupsopposite the ones that are repetitively used. This brings balance and symmetry back to the body.


15


1. Bureau of Labor Statistics. March 2004. “Lost-worktime Injuries and Illnesses: Characteristics and Resulting Time Away from Work.” Washington, D.C.: U.S. Department of Labor.

2. The National Institute for Occupational Safety and Health. 1997. “A Critical Review of Epidemiologic Evidence for Work-Related Musculoskeletal Disorders of the Neck, Upper Extremity, and Low Back.” Cincinnati, OH.: U.S. Department of Health and Human Services.

3. Montgomery, Kate. 1995. “A Nonsurgical Approach to Carpal Tunnel Syndrome.” Proceedings of the International Forum on New Science, Fort Collins, Colorado.

4. Couch, Jean. 1998. “Balance.” Yoga International. August/September.

5. Retig, A.C. 2001. “Wrist and hand overuse syndromes.” Clinical Sports Medicine. 20(3):591-611.

6. Hogan, M. C., Kurdak, S. S. and Arthur, P. G. 1996“Effect of gradual reduction in O2 delivery on intracellular homeostasis in contracting skeletal muscle.” Journal Applied Physiology. 80(4):1313-21.

7. Thacker SB, Gilchrist J, Stroup DF, Kimsey CD Jr. 2004. “The Impact of Stretching on Sports Injury Risk: A Systematic Review ofthe Literature.” Medicine & Science in Sports & Exercise. 36(3):371-378.

8. Cramer, Joel T., Housh, Terry J., Johnson, Glen O., Miller, Joshua M., Coburn, Jared W., and Beck, Travis W. 2004. “Acute Effects of Static Stretching on Peak Torque in Women.” Journal of Strength and Conditioning Research, Volume 18, Number 4. pgs. 236-241.

9. Shellock FG, Prentice WE. 1985. “Warming-up and stretching for improved physical performance and prevention of sports-related injuries.” Sports Medicine. 2(4):267-78.

10. Ferguson, Richard A., Ball, Derek, Sargeant AJ. 2002. “Effect of muscle temperature on rate of oxygen uptake during exercise in humans at different contraction frequencies.” The Journal of Experimental Biology 205, 981-987.

11.  Safran MR, Garrett WE Jr, Seaber AV, Glisson RR, Ribbeck BM. 1988. “The role of warmup in muscular injury prevention.”

12. Shellock FG, Prentice WE. 1985. “Warming-up and stretching for improved physical performance and prevention of sports-related injuries.” Sports Medicine. 2(4):267-78.

13. Quinn, Elizabeth. 2004. “The Warm Up: More Important Than You Thought.” Sports Medicine. Found at: http://sportsmedicine.about.com/cs/injuryprevention/a/aa071001a.htm


Documents

The Warm Up Difference - BIOKINETIXbiokinetix.com/wp-content/uploads/2015/08/Warm-Up-Difference-BIOKINETIX.pdf · The Warm Up Difference Preventing Repetitive Stress Injuries By Warming