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HEALTH-FITHEALTH-FIT® ® CORPORATE CORPORATE WELLNESSWELLNESS
For the Corporate EmployeeFor the Corporate Employee
Healthcare Solutions Healthcare Solutions
SITTING DOWN SITTING DOWN SYNDROMESYNDROME
Sitting too much got you down?
EVOLUTION?EVOLUTION?• The sitting position has lead to a significant increase
in posture related pain syndromes.• 30-40% increase in intra-discal pressure during seated position.
• Sitting is the most common Over-Use ActivityOver-Use Activity• De-Conditioned Syndrome
REPETITIVE INJURY CYCLEREPETITIVE INJURY CYCLE
DO THE MATH?DO THE MATH?I = Insult to Tissues (muscle, bone, joints, ligaments, Tendons)
High Repetitions: Typing, Sitting, Running
High Force: Weight Lifting, Running, Sports
Low Amplitude: Typing
Low Relaxation Time: Typing, Sitting
How can we reduce the Insult??
UPPER CROSSED SYNDROMEUPPER CROSSED SYNDROME
• Upper Body Muscle Imbalance• Tight Chest• Tight Posterior Neck Muscles• Weak Mid-Back• Weak Deep Anterior Neck Muscles
• Forward Head Syndrome• How much does your head weigh?• Basic Physics
• Other Related Pain Syndromes• Shoulder Pain• Mid-Back Pain• Breathing Dysfunction
LOWER CROSSED SYNDROMELOWER CROSSED SYNDROME
• Lower Body Muscle Imbalance• Tight Hip Flexors• Tight Low Back• Weak Abdominals• Weak Glutes
• Related Pain Syndromes• Low Back Pain• Mid Back Pain• Hip Pain• Lower Extremity Pain Syndromes
COMMON DESK-RELATED INJURIESCOMMON DESK-RELATED INJURIES
• Neck Pain• Low Back Pain• Headaches• Carpal Tunnel• Shoulder Pain• Mid-Back Pain• Chronic Fatigue• Many More………
ERGONOMICSERGONOMICSBIOMECHANICS OF DESK/WORKSTATION
• Study of designing equipment and devices that fit the human body, its movements and its cognitivecognitive abilities.
STRETCHES, EXERCISES AND STRETCHES, EXERCISES AND MICRO-BREAKSMICRO-BREAKS
• Breugger’s Postural Re-Set• Maintain position for 30 seconds; 1 set every 30
minutes
STRETCHES, EXERCISES AND STRETCHES, EXERCISES AND MICRO-MICRO-BREAKSBREAKS
• Standing Extensions• Reach towards sky and hold for 10 seconds. 3 Repetitions
STRETCHESSTRETCHES, EXERCISES AND MICRO-BREAKS , EXERCISES AND MICRO-BREAKS
• Neck stretches• Two different stretches• 10 second holds; 3 sets on each side.
STRETCHESSTRETCHES, EXERCISES AND MICRO-BREAKS , EXERCISES AND MICRO-BREAKS
• Standing Hip Flexor Stretch- Helps prevent low back pain
• 20 second holds; 3 sets
STRETCHES, STRETCHES, EXERCISESEXERCISES AND AND MICRO-BREAKSMICRO-BREAKS
• Glute Bridges• 5 second holds; 6 repetitions; 3 sets
STRETCHES, STRETCHES, EXERCISESEXERCISES AND AND MICRO-BREAKSMICRO-BREAKS
• Cross crawl with Gym Ball• 8 Second Holds: 6 Repetitions; 3 Sets
TREATMENT CONSIDERATIONSTREATMENT CONSIDERATIONS
• Acute Care• Red Flags?
• Chronic Pain Care• Wellness/Maintenance• Our Approach
• Advice• Physical Rehabilitation• Chiropractic Care• Soft Tissue Therapy
