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The Active Lifestyle Desk Worker Kevin Christie, D.C.
Health-Fit Corporate Wellness
The Computer Athlete
The sitting position has lead to a significant increase in posture related pain syndromes.
Sitting is the most common Over-Use Activity
De-Conditioned Syndrome
Exercise and Sport Do Not Cancel Out The Effects of Sitting
You Carry the De-Conditioned Syndrome to Your Sport or Activity
Exercise Alone Is Not Enough
A recent study in Diabetologia indicates that exercising after work isn’t enough to prevent disease.
Long periods of sitting were associated with diabetes, cardiovascular disease, and death - even for those who got exercise at other times of the day.
Consistent Movement is The Key
The key to eliminating these health effects is regularly and consistently moving while on the job. Some companies may have exercise breaks, but it might not be enough. In a review published this month by the International Journal of Behavioral Nutrition and Physical Activity, breaking up periods of sitting every half hour was recommended. This can prevent the catabolism (the breaking down of tissue) known to occur during sedentary periods. Not only that, researchers recommend talking about the topic with your coworkers, getting others involved, and even branding the concept to improve awareness of how important regular activity is to health during periods of sitting.
Easy to implement solutions
Take active micro-breaks.
Cut back on phone calls and emails to coworkers. When you need to speak to a coworker, walk to his/her workspace. Besides getting you out of your chair, this face-to-face communication style has been shown to improve relationships
Stand while talking on the phone or during a conference call
Schedule walking meetings when possible
Take the stairs instead of the elevator
Easy to implement solutions
Walk or ride your bike to work. If you do drive, park your car farther away (half a mile for example) from your
officeWalk or ride
Consider getting a standing desk and change your working position throughout the dayConsider
At home, stand up and walk around every time a commercial comes on the TVStand up and walk around
Catch up with your spouse or other family members or friends by talking with them while you stroll around
neighborhood togetherCatch up
Tonic vs. Phasic Musculature
Tonic/Postural (Tends to be Tight) Phasic (Tends to be Weak)
Triceps Surae Tibialis Anterior
Hamstrings Gluteus Maximus
Hip Adductors Gluteus Medius
Rectus Femoris Rectus Abdominus
Tensor Fascia Latae (TFL) Lower/Middle Traps
Psoas Longus Capitis/Coli
Erector Spinae Deltoids
Quadratus Lumborum Digastrics
Latissimus Dorsi Vastus Lateralis
Pectorals Vastus Medialis
Upper Trapezius Peroneals
Sternocleidomastoid (scm) Serratus Anterior
Sub-occipitals
Repetitive Injury Cycle
Prolonged Sitting is Overwork
Muscular Imbalances places undue strain on the body
Scar Tissue causes your muscles to become weaker and tighter
Pain is the Alarm System your body uses to tell you there is a problem
Optimal Performance Pyramid
Functional Movement
Functional Performance
Functional Skill
Skill
Funct. Perfromance
Functional Movement
Skill
Funct. Perf.
Mvmt
Skill
Funct. Perf
Functional Mvmt
Optimal Performance Over-Powered Under-Powered
Tight Hip Flexors → Weak Glutes
Weak Glutes → Tight TFL → Tight IT Band → IT Band Syndrome
What Can this cause?
Decreased Hip Extension leading to hamstring strain/tightness or Low Back Pain
Decreased Hip Stability causing medial knee migration
Inefficient running leading to multiple
over-use injuries
Must find the weak link in the chain!
Kinetic Chain of Events
Tendonosis vs. Tendonitis
Tendonosis: Tendon degeneration without signs of inflammation.
Avascular degenerative process that may represent the result of failed tendon healing following repetitive microtrauma
Chronic Hypoxic degeneration without clinical or histological signs of intra-tendinous inflammation
Tendonitis is rarely found
Tendinosis creates nodular palpation.
Three Fundamental Elements of Tendonosis
Fibroblastic Hyperplasia
Vascular Hyperplasia
Abnormal Collagen Production
The Dead Butt Syndrome
Deactivated Glute Muscles
Insufficient Hip Stability
Insufficient Hip Extension
Trigger Point and Pain at the Glute Medius
Hip Stability
Lumbar Strengthening
Stand facing a wall with your toes, hips and chest touching the wall.
Try to squat down by leading the butt away from the wall while maintaining your balance.
Go down as far as possible with out any pain.
Wall Squats
Muscular Support- Quads, Hamstrings, Calves, Poplitius
Patellar Tracking Disorders
“Wear and Tear”
Reaction Site
Common Injuries
IT Band Syndrome
Patellar Tendonosis
Arthritis
Chondromalacia Patellae
Pes Anserine Bursitis
Myofascial pain syndromes
Knee
Over Pronation- “Flat Feet”
Supinated Foot- “High Arches”
Decreased Dorsiflexion
Morton’s Toe
Decreased Big Toe Extension
Common Injuries
Plantar Fasciitis
Achilles Tendonosis
Shin Splints
Calf Strain
Stress Fractures
Foot, Ankle, Lower Leg
Great Exercises if Done Correctly
Squat- Most EFFECTIVE and Most DANGEROUS exercise at the gym.
Dead-Lifts
Lunges
Stiff-leg Dead lifts
Seated Cable Rows
Bent-over Rows
Bench Press
POTENTIALLY DANGEROUS EXERCISES
Squats While Leaning Against Wall or Ball
ABS- Roman Chair, Crunches, Hanging, Leg throws
Back Stretches- Yoga?
Hyperextension Apparatus- 45° Angle
Good Mornings
Leg Press- High Intrathecal Pressure
Rotary Torso Machine, Back Extension Machine
Rotation- Russian Twists w/ Medicine Ball (ground)
Standing VS. Sitting
Shoulder Press
Proper Warm-up and Cool-down
Dynamic-controlled movement- Warm up
Static-Holding the stretch- Cool down
Areas to Target:
Foot/Ankle
Calves
Hamstrings
IT Band
Quadriceps
Hip Flexors
Piriformis/Glutes
Shoulders
Foam Rolling/Massage Stick
Helps release myofascial adhesions
Stretching Basics
Pre-Activity Warm-Up
http://bit.ly/runwarmup
6-Part Corrective Strategy
Proper Workstation Set-Up
Body Positioning Awareness
Improved Posture
Corrective Exercises
Micro-Breaks
Education Training
The Modern Desk jockey Podcast
www.moderndeskjockey.com
Weekly Podcast for the healthy and wellness of the desk worker.
The Ergonomics E-Learning center
