Category: Health and Wellness

The 5 Most Important Muscles in Your Body

The 5 Most Important Muscles You Have

Do you know how many muscles are in the human body? Depending on who you talk to, there may be anywhere from about 650 to over 800. Some big, some small, some span multiple joints, some have very small roles, some have rather important ones. All that said, physical therapists are experts in the musculoskeletal system. All we do every day is help muscles function properly either through length or strength. Of those hundreds of muscles, which are the most important? Here’s our vote for the top 5, in no particular order.
Disclaimer: Before you say, “Isn’t the heart a muscle?” that is correct, but the heart is an involuntary muscle composed of “smooth” muscle. All the ones listed below are voluntary, meaning they can be controlled by the individual. If you want to get technical, yes, it is our most important muscle!
1. The diaphragm. This “dome” under your rib cage is vital not only for proper breathing function, but also for proper spine stability. If it’s functioning properly, it descends when you inhale, allowing your lungs to fill with air and your spine to be more stable because it squeezes your mid-section like a vice. If it’s not, you use the wrong muscles to breathe and end up with knots in your shoulders, headaches, and neck pain. You may even be making your back pain worse.

2. Gluteus maximus. Your gluteus maximus is a huge muscle and is vital for things like walking and rising from a chair. Weakness of glute max is linked to numerous pathologies in the lower extremities and even the spine. A properly functioning glute max is a must!

3. Gluteus medius. Gluteus medius is “below” or deep to gluteus maximus. Again, weakness is linked to numerous pathologies. If you think of the pelvis as a steering wheel and you place your hands on the sides of your hips, it’s like controlling the wheel during normal straight-ahead driving. Weakness or dysfunction causes the “wheel” to turn more. When the pelvis drops or moves excessively, it changes the mechanics of the lower body and can even contribute to back pain. Gluteus medius weakness is also linked to a number of pathologies.

4. Lower trapezius. We sit too darn much. We’ve been told since we could remember to have good posture/sit up straight. With poor posture, the shoulder blade or scapula tilts forward. With proper lower trapezius strength, the scapula can sit flat on the thoracic spine and help with proper scapular control and posture. 4B for this one is the pectoralis minor. If you have poor posture, this small muscle effectively “pulls” your scapula into that tilted position. You must have proper pectoralis minor length to have proper lower trapezius strength.

5. Transverse abdominus. This muscle is literally your built-in back brace. Weakness and delayed activation has been linked to those with back pain. It is critical for stability of your low back and actually “fires” before you do any movement to stabilize your spine (if it’s functioning properly!).

If we were forced to pick a few more – our “second team” would be the gastrocnemius-soleus complex or the calves (tightness causes a host of problems and they literally are always firing even in quiet stance), the supraspinatus in the shoulder (controls the humeral head when you raise your arm), and the longus colli and capitus in your neck (they get weak with poor posture too – they keep your head in proper position).
The physical therapists at SSOR have a passion for what we do and we would consider it a privilege if you trust us with your care. Give us a call at (913) 904-1128. No need to call your doctor first necessarily – you can see a PT in Kansas without a physician referral!

August 20, 2014
Staying Fit After 50

Baby Boomers are defined as those born between the years of 1946 and 1964. That means the youngest of this generation – a generation 78 million strong that’s redefining aging as we know it – are well into 50-something territory.

Those approaching this milestone, according to a variety of medical experts, can expect to notice losses in strength, endurance, flexibility and balance, all factors that can stifle an otherwise healthy and fit lifestyle – if you let it, of course.

So what’s the magic remedy for aging? According to Alice Bell, a physical therapist and member of the American Physical Therapy Association (APTA), the answer can be as simple as staying active. “Sitting is a risk factor for all causes of mortality,” she said. “People who don’t move are at a higher risk of nearly everything. It’s important to engage in meaningful activity.”

“When you ask seniors what they are most afraid of, they don’t put cancer or other specific, age-related diseases at the top of the list,” King said. “They say loss of independence.”

King was part of a recent study that showed a direct correlation between exercise and a senior’s level of balance, walking speed, and the ability to rise from a chair. Jack Guralnik, M.D., PhD, was co-leader of the study from the National Institute of Aging.

“We are encouraged by these results, which demonstrate that a well-designed program combining aerobic, strength, balance, and flexibility exercises can make a difference for those who are at high risk of losing mobility function,” Guralnik said.

Bell agrees that to maintain functional abilities after 50, adults should focus their exercises on the four key areas: strengthening, aerobics, balance and flexibility. The Centers for Disease Control and Prevention (CDC) offers a few guidelines:

Strengthening:

According to the CDC, older adults should do exercises that work all of their major muscle groups (legs, hips, back, abdomen, shoulders, chest and arms) at least two times each week. Activities can include lifting weights, working with resistance bands, doing exercises that use your body weight for resistance (e.g., push-ups and sit-ups), heavy gardening, and yoga.

Aerobics:

Older adults should commit at least 2 hours and 30 minutes (150 minutes) each week to moderate-intensity aerobic activity each week. Brisk walking, pushing a lawn mower, biking to the store, taking a dance class – they all count so long as the activities force you to breathe harder and make your heart beat faster. And there’s no need to do it all at once. According to the CDC, as little as 10 minutes of aerobic exercise counts as a workout.

Balance:

Balance training at least three times each week will vastly reduce a senior’s risk of falling, according to the CDC. Examples of beneficial balance exercises include walking backwards, walking sideways, heel walking, toe walking and practicing standing from a sitting position. It’s also been shown that Tai chi, a slow, movement-based form of martial arts popular among seniors, may also help with balance.

Flexibility:

Better flexibility, according to the National Institutes of Health, “gives you more freedom of movement for your physical activities and for everyday activities such as getting dressed and reaching for objects on a shelf.” Stretch every day, ideally following a regular strength or aerobics workout. Breathe normally, don’t bounce, and stop each stretch before the point where discomfort becomes pain.

Several medical studies through the years indicate that the benefits of strength, aerobic, balance and flexibility exercises can be realized even if you’ve waited until later in life – your retirement years, for instance – to focus on improving your health.

“It’s never too late to start exercising,” said Bill Kohn, a professor of epidemiology and kinesiology at the University of Texas at Austin. “We’ve learned even the oldest of the old can increase their muscle mass, even at 90. There are few things that physical activity doesn’t help in terms of health.”

But as always, before starting any new workout routine, check with your doctor. Also, a physical therapist is always a good companion to have by your side when starting a new exercise regimen. He or she can work with you to create a routine catered to your specific goals and functional limitations.

April 21, 2014
Shoulder Impingement Syndrome

Physical Therapy for Shoulder Impingement Syndrome

Shoulder impingement is a common condition that we see here at SSOR. It can be a painful condition that limits occupational or recreational activities, but as it progresses, can cause pain during rudimentary exercises like dressing and washing your hair. The staff at SSOR are experts in the treatment of shoulder impingement syndrome. The purpose of this post is to discuss the how’s and why’s of this painful condition.

What is it?

First, let’s talk about the rotator cuff. The rotator cuff is composed of four muscles. Those four muscles compress and depress your humeral head to keep the shoulder stable – think a golf ball spinning on a tee. That is a healthy shoulder. If you look at the figure below, you’ll see an inflamed rotator cuff. To use an analogy, the shoulder bones act as a “roof” over the rotator cuff. With overuse conditions like swimming or reaching overhead to paint, the rotator cuff “impinges” on the roof of the shoulder, almost like jumping up and hitting your head on the ceiling. With rotator cuff fatigue and/or weakness, the rotator cuff insufficiency causes the humeral head to “ride high” and as a result, causes pain and gives you the irritation with activities typical of shoulder impingement.

What causes it?

There are a few causes. One is rotator cuff weakness as mentioned above. Another is fatigue – with more fatigue, the rotator cuff doesn’t do its job of “keeping the ball spinning on the tee.” Poor posture is another big one – with the slouched posture, the shoulder rounds forward and effectively creates a bigger roof over the shoulder. Try this – really slouch then try and raise your arm. See how you can’t raise it very high? Now sit up really tall and see how high you can raise it. Big difference right? So, good posture is critical. Lastly, impingement can be caused by a loose shoulder. The looser the shoulder is, the more the humeral head moves around in the joint and the rotator cuff gets aggravated from all the extraneous movement. We typically see this in people that have a history of dislocations/instability or in young folks that play sports with lots of overhead activity, like swimming, baseball/softball, and volleyball just to name a few.

How do you fix it?

There are a few things that need to be done to treat this. First, we have to remove or modify the aggravating stimulus. If you paint houses for a living and are always working overhead, you may need to get a spray device or get an extension for the rollers to minimize overhead movement. Secondly, we will do things to address your posture. Poor posture effectively creates a “roof” over the rotator cuff and can cause pain with elevation. Finally, we’ll do a fair amount of rotator cuff strengthening and scapular stabilization. Other things like ultrasound, electrical stimulation, and ice/heat are used rarely because there is no evidence that these things work to treat impingement syndrome. Ultimately, your treatment plan will be based on your needs, goals, and desires.
Shoulder pain can be a very painful and debilitating condition. If you have it, you already know it can severely limit your function and make for miserable days. You don’t have to accept that. The experts at SSOR get you results quickly and back to doing the things you need and want to do. We encourage you to not let this condition persist – the longer it hangs around, the longer it takes to go away. Remember, you don’t need to see a physician first in the state of Kansas to get physical therapy now – give us a call! It would be a privilege to serve you.

April 5, 2014
The First Rib: A Potential Cause of Shoulder Pain

Shoulder Pain: Could It Be The First Rib?

We have a litany of students that run through SSOR for internships or for part of their clinical rotations. One student even referred to SSOR as the “destination of choice” for all students in Kansas City! We enjoy having them and we feel the way we do things here provides students with a standard to shoot for, both for the approach to patient care and customer service. Well, we like our students to write blogs for us – this one comes from one of our 3^rd year physical therapy students. This student was interested in rib dysfunction as a source of shoulder pain because he got to see it a few times while he was here.

The First Rib and Shoulder Pain

Does raising your arm overhead cause pain or discomfort? What about turning your head and trunk? Do your hands ever go numb? Did you have unsuccessful treatment for shoulder pain? You may be experiencing effects from rib dysfunctions, more specifically, the 1^st rib. Ribs can become displaced with minor force, yet cause major dysfunction. First rib dysfunction can be due to muscular imbalance or a true subluxation (rib moves in/out of place) of the rib itself. Put another way, the first rib is like the “baby in the family” – never gets blamed, but is often the cause of a lot of problems. Rib dysfunction is implicated in neck, shoulder, arm, and back pain.

Causes of First Rib Dysfunction

Most of the time, first rib dysfunction is from either tight muscles in the neck (overuse or posture), or from breathing improperly. If you are a “chest breather” (incorrect), the rib moves up and down with inhalation and exhalation. As a result, it can become elevated due to muscle tightness.

Symptoms of First Rib Dysfunction

If you have a rib dysfunction, you may be experiencing persistent symptoms such as trapezius spasms, neck/shoulder pain, headaches, jaw pain, mid-back pain or even numbness down the arm, which just does not resolve with treatment. First rib dysfunction pain can refer to the neck, shoulder, neck/upper trapezius, or even cause thoracic outlet syndrome. Raising your arms up to perform overhead activities such as throwing an object or combing your hair can have direct impact on the position of your ribs, more specifically your 1^st rib. The position as to what you sleep in could directly affect your ribs (stomach sleepers more probe to 1^st rib elevation). As a result, the arm can become numb, have tingling in it, feel weak, feel “heavy,” or have a bluish/purple (“cyanotic”) appearance.

Treatment of First Rib Dysfunction

First rib dysfunction can be treated in a number of ways. Mobilization techniques by a physical therapist can reduce and sometimes eliminate the pain. Stretching of the chest, neck, and shoulders can help as well. Posture re-training, thoracic spine mobility training, and instruction in proper breathing techniques are all effective ways to treat this.
Not bad huh? We’re glad this student learned some things. Give the PT’s at SSOR a call at (913) 904-1128 if you are battling shoulder pain or are having unsuccessful treatment. We get you results quickly with attention to detail in a enjoyable atmosphere. It would be a privilege to serve you.

October 5, 2013
How To Treat a Thigh Bruise

Treatment for a Thigh Bruise

Fall is here and football season has returned. One of the more annoying and painful injuries that happens during football is a thigh bruise. Truthfully, they can happen in any sport – like when a soccer or basketball player’s knee hits an opposing player’s thigh. We’ve even had a thigh bruise in a patient who got ran over by a car once! A thigh bruise can be very painful and debilitating. Unfortunately, many people who haven’t actually had a thigh bruise or who don’t currently have one are the first people to say, “C’mon, it’s just a bruise!” Nothing could be further from the truth. Thigh bruises are painful and can really limit athlete’s and non-athletes alike in their ability to walk let alone run. So why are they such a pain – literally? The sports medicine experts at SSOR have the solution to getting these injuries better faster.
When someone sustains a blow to the leg, the impact obviously causes a bruise in the tissue. With a blow like that, blood will pool in the area in response to the impact. Because the blood pools in the area, swelling results and puts pressure on the thigh muscles. This is why it hurts so much to walk and/or contract the thigh muscles – the bruise itself is painful, but when the muscle contracts, the fluid has nowhere to go and puts pressure on surrounding soft tissues.
You may be asking why these are a big deal. The main problem with these is that if the blood stays pooled in the thigh, almost like stagnant water, the fluid can harden like Jell-O does. If that happens, bone can actually be formed inside of muscle which can be very painful and will restrict function. The condition is called myositis ossificans and it’s not something a young athlete wants to deal with. If left untreated, this could be the result.

How to Treat a Thigh Bruise

So what is an athlete or person suffering with this to do? The main thing you should do initially is to ice it in a flexed position. Basically, lay down on your back or sit up and bend your knee as far back as it will go (get your heel as close to your behind as possible). Once you do that, place the ice bag on your thigh and wrap the bag in place with the knee bent, and leave it on there for 15-20 minutes. Repeat this every hour. The knee flexed position effectively helps reduce that blood pooling and will help get you back on your feet faster. Once it feels better to move your thigh, ride an exercise bike slowly to further help get that fluid out of your leg. As biking becomes painless, you can begin squats, step ups, lunges, etc to help get your legs back in shape.
If you are an athlete and you have to go back to practice, consider wearing an extra pad or a padded knee sleeve. You should make sure you can run without a limp and with minimal to no pain before you play in a game.
A thigh bruise is not something to be taken lightly and is a legitimate injury that can cause an athlete to miss some time. However, proper treatment of these will expedite return to play. Talk to a sports physical therapist at SSOR about how to treat these more in-depth. We get you results quickly and can help you get back to doing what you love. Give us a call at (913) 904-1128.

September 17, 2013
Correct Computer and Sitting Posture

Proper Computer/Proper Sitting Posture

Let’s face it folks – we’re in a world dominated by technology. We spend endless hours in front of computers, cell phones, video game consoles, and steering wheels. As a result, there is a cumulative effect of bad posture that leads to neck and shoulder pain as well as low back pain. This is particularly a challenge for people that sit in front of a computer all week doing their job. Correct computer posture practices will help reduce pain and allow you to get through your work day without those nagging aches and pains. The physical therapists at SSOR are here to help you not only with the “tricks of the trade” to improve your posture and ergonomics, but we’re also especially astute at helping to reduce and often eliminate pain associated with those long work days in front of a computer.

What does proper computer posture look like?

The figure below provides a good visual as to what correct sitting and correct computer posture should look like. At SSOR, we instruct our patients to try and get their knees below their hips when they sit. You can do this in three ways: scoot to the edge of the chair and tuck your legs under you, straddle the chair, or fold a pillow in half and sit on it, similar to a booster seat. What these positions allow is for you to keep your “curve” in your low back as well as reduce slouching above. If you slouch with your knees below your hips, you’ll fall out of the chair!

Another key component of correct computer posture is monitor placement. It should be either slightly below eye level, or you should be slightly above it. What this does is keep the correct “chin tuck” posture in the neck. Poor posture with slouching causes the head to move forward and results in neck and shoulder pain as well as headaches.
One final point that is critical – keep that mouse close to you. When your mouse is way out in front of you, your arm is effectively reaching for several hours a day. Imagine if you just held your arm in the air in front of you for hours – it will start to hurt and ache right? Well, having the mouse way in front of you does the same thing. Plus, it puts tension on the nerves that come out of the neck and innervate the arm and hand muscles. Eventually, this causes pain and potentially numbness and tingling in the neck, shoulders, and arm.

Tips to help reduce pain at your computer station

There are a few things you can do while sitting to help you if your back/neck starts to ache. You can do “chin tucks”, which is basically a “nodding” motion. Chin tucks reinforce that proper neck posture discussed previously. Secondly, you can take rest breaks every 10 minutes or so – just stand up and move around for about 30 seconds or so just to provide your body with a “change” in position. Third, you can “rock” your hips side to side in your chair to help change pressure on your back. Last, you can squeeze your shoulder blades together every 10 minutes or so, about 30 times or so, to combat that upper back achiness.

Exercises for Posture

The foam roll is a great tool for the end of the day aches. Figures 1 and 2 below show how you can use the foam roll. In Figure 1, just lay lengthwise on the foam roll for 15 minutes or so after work when you get home. This feels divine after a long day. In figure two, place your hands around your neck to support it and make gentle, oscillating arching motions with your back. Again, this counteracts the bad posture you may be doing throughout the day. Figure 3 shows a nice doorway stretch you can do for your shoulders that also reverses that slumped position and stretches out the chest and shoulder muscles that have been short all day.

Figure 1: Lying on a Foam Roll

If you’re battling neck, shoulder, arm, or low back pain that seems to be worse at the end of the day and aches like crazy, the physical therapists at SSOR are here to help. Give us a call and let us help you make your day more manageable. It would be a privilege to serve you!

September 8, 2013
Hydration

Hydration in the heat! Although it’s only the beginning of May, Summer heat is upon us.

Water is the most essential component of the human body, as it provides an important role in the function of cells.

Here is a Guide to Hydration during warm weather re-posted from the blog Physioanswers, from Dr. Erson Religioso III, DPT.

“It’s been getting warmer as spring moves into summer across the US. That means if you are working or playing outside, you need to take care of yourself to stay hydrated and healthy while enjoying the weather. Follow the below tips to beat the heat while staying active.

Why stay hydrated? Because dehydration:

· Decreases the time until exhaustion. Work longer with water!

· Decreases athletic performance. Work better with water!

· Decreases your ability to keep cool. Keep cooler with water!

· Causes cramping. Keep loose with water!

· Leads to heat illness. Keep healthy with water!

How should I hydrate?

· Know how much water to drink: Too much and too little water are problems.

* Consider that a gulp has 1-2 ounces in it.
· 16-20 ounces of fluid approximately 4 hours before exercise.
· 8-12 ounces of water 10-15 minutes before exercise.
· 3-8 ounces of water every 15-20 minutes of activity.

Watch calories! Consider if you really need all the sugar and calories of a sports drink. Most of us are usually better sticking with water! Sports drinks are usually only needed after greater than 60 minutes of exercise or strenuous work in heat. Drink the same as water, 3-8 ounces every 15 minutes.

You can reduce your risk of heat illnesses by:

· Taking advantage of the farmers markets and eat adequate amounts of healthy foods.

· Getting plenty of sleep and rest.

· Avoiding work and exercise in hottest parts of day, when temp is greater than 85 degrees F.

· Wearing wicking clothing, avoiding clothing that creates barrier to evaporation.

· Keeping a steady level of activity in the heat, pick cooler days to increase physical workload.

· Reducing your body weight. It makes it easier to dissipate heat.

· Avoiding exertion when you are sick, with symptoms such as a fever or vomiting.

What does exertional heat illness look like?

It varies from person to person! In some people it has been mistaken for concussion or psychiatric problems. If it’s hot and humid and someone “just seems different” it is time to get out of the heat, hydrate, get out of clothes, get the legs elevated, and get medical help if it doesn’t improve quickly!”

To read the full blog click here!

For more great tips on staying hydrated click here for a helpful handout from the American College of Sports Medicine.

May 3, 2013
Ankle Sprains

One of the most common injuries are ankle sprains, which range from 15-30% of all sports injuries. These issues can take up to 8-12 weeks to heal. More alarming is the high likelihood that this setback will reoccur again and again! Phil Wagner MD, founder of SPARTA Performance Science, shares his insight and expertise in a recent blog from Sparta Point.

Dr. Wagner offers another perspective on treating ankle sprains, “The most common prescription for an ankle sprain is RICE (rest, ice, compression, and elevation). However, RICE could actually be prolong the healing process. The good news about ankle sprains is that this injury is preventable, very preventable.

What is a Sprain?

The word “sprain” refers to the complete or partial tearing of the ligaments in the ankle. The most immediate symptom is swelling, which is just a sign that torn blood vessels are leaking fluid. Fortunately, this process allows white blood cells into the area, causing inflammation and the start of the healing process.

The main injury mechanism is a twisting or rolling over on the ankle, usually occurring during a cutting maneuver or landing from a jump, often on top of another player. But the real cause for these injuries start well before this incident.

The primary cause for ANY injury, including ankle sprains, is a previous injury in the same area. In this case, ligaments have been previously stretched, and then the athlete is subject to stress before these structures have time to heal (i.e. shorten).

As usual, the approach to an injured ankle requires a combination of strength, skills, and regeneration!”

To read the rest of the this blog click here!

April 25, 2013
Building Strength

“Two years ago, I injured my back after taking a nasty lead fall, and I went to SOL to help me recover through physical therapy. SOL helped identify many deficiencies with my core that had been contributing to great deal strain on my back, and then came up with a plan to increase my strength, and within a couple of months, I was up and climbing again.

Fast forward a year and half, I started training for a half-marathon, and after a month of almost daily running, I injured my tibia, requiring me to go back to physical therapy. I went back to SOL and found that a lot of bad habits related to my core stability that had been building up. After a few weeks of PT, I was running again, and ran my half marathon. Feeling ambitious after that, I decided it was time to start training for a full-marathon. I knew I’d need performance training to help me get there.

GOALS
In general, I’ve always been fit, but haven’t really pushed myself into “athlete” territory since I was a freshman in college. In an earlier 5k, I averaged just a little under 10 minutes per mile. My half-marathon time was now closer to a 8.5 minute per mile pace. I hope to to run at or under an 8 minute per mile pace for my marathon in September.

REGIMEN
SOL has my workouts broken out into 3 sections: mobility/stability, strength training, and stretching, which I currently do 2-3 times a week. I have a 1:1 session with her every 2-3 weeks where we assess my strength and progress, and adjust the workouts accordingly. My current strength workout consists of intense exercises with kettlebells and pull-ups. Initially, I was doing simple swings and squats with the 12kg and 16kg kettlebells, but I have now worked up into doubles and/or 20kg+ kettlebells, in addition to doing more complex movements.

INSIGHTS
Most of my previous experience with training involved traditional workouts, involving dumbbells and benches, that usually took much more work to see tangible results. With kettlebells, my workouts are much more streamlined and efficient, and I’m getting to work on a a number of muscles that have been previously neglected. My speed and endurance have improved dramatically in the last two months. I can run half-marathon distances in the mid 8’s!

Another pleasant surprise has been my improved climbing ability: I’m stronger, more balanced, and more precise, tackling routes and problems that were previously much more difficult for me, without having to spend insane amounts of time climbing. Lastly, my legs have transformed into major cannons. SOL has been an amazing guide throughout. I’m always pumped every time I work with SOL, and I can’t thank them enough!”

COME TRAIN WITH US! IT’S EASY TO GET STARTED: Call 51–547-1630 or… schedule an online appointment today!

April 8, 2013
Spine Strengthening
Spine strength and stabilization is an important topic for many physical therapy patients, especially spine bio-mechanics and the function, injury mechanisms and rehab of the lumbar spine.

The basic Anatomy of the spine consists of three main parts. The natural spinal curves should be maintained in different positions; they are fairly stable joints unlike most of the other joints in the body which are more flexible and thus have a larger range of motion. The body is like a tree, and the spine is stable trunk while the arms and legs are like movable branches.

Key Aspects of Spine Strengthening:
1. Maintain a natural lumbar curve
2. Maintain disc height
3. Maintain back stability- we can increase the stability of the muscles such as the glutes, lats, interior and exterior obliques
Common myths and mistakes of spine strengthening and back rehab programs:

*Stretching and increasing range of motion reduces back problems

*Increased strength makes your back more resilient

*No pain/no gain

*Need to push yourself in order to strengthen your back quickly

But in fact…

Stretching

Stretching is an important component of a back program to allow for normal motion, much of the research has shown that excessive flexibility can be problematic for the spine. Scientific evidence shows that those who have more range of motion in their backs are at a greater risk for back trouble. A balance between stability and mobility of the spine is key.

Strengthening

Strength has little association with low back health; in fact, injuries to the back are often caused by attempts to strengthen it by loading the spine (body building) or with exercises that replicate injury mechanisms (sit-ups). Muscle endurance has proven to be more protective against future back troubles.

No pain, no gain

Pain felt in the back during exercise is usually due to strain on the supporting tissues of the spine and should be avoided. Trembling of the core muscles as you increase reps or amount of time is OKAY! Muscle soreness the day after is normal, and should subside within 48 hours.

Key Spine Strengthening Exercises:
1. cat & camel
2. all fours progression
3. plank
4. side plank
5. bridges
6. child’s pose
March 29, 2013
Desk-ercise
We all know that with busy schedules and changing priorities, sticking to an exercise routine can be a challenge. But considering that two-thirds of the US population is either overweight or obese and 75% of the $2.8 trillion annual spend in health care is going toward preventable chronic diseases (Dr. Dean Ornish, September 2012), don’t you think we should be making exercise more of a priority?! A report from CDC’s Morbility and Mortality Weekly Report, states that most Americans get little to no physical activity during their day jobs. We are desk sitters and we are getting bigger and more out of shape.

So why not use some time at work when you might otherwise be stuck sitting to get in some exercise and turn your desk into a gym?

Here are some easy tips to keep your body moving while you are at work. And don’t worry, not all of them will embarrass you in front of your coworkers!
- If you are sitting behind a desk the majority of the day, it’s important to practice good posture so you don’t end up looking like this guy. Make sure you are sitting with your feet flat on the floor with your hips not much higher than the bend in your knees. Your back should be straight, shoulders back and you should not be looking down at the computer screen.
- Do some simple neck stretches by looking over your right shoulder, then up to the celling, down over your left shoulder and toward your toes. Roll several times then reverse the direction.
- Roll your shoulders forward 10 times and then roll them back 10 times.
- Roll your wrists and ankles.
- Stretch your calves by lifting your legs onto the balls of your toes and then switching to your heals.
- Open your chest by extending your arms wide like you are giving someone a hug. Turn your thumbs down and pull your shoulders back.
- Give your eyes a break from the computer screen. Briskly rub your palms together, then gently place the heals of your hands over your eyes. Hold this for 30 seconds. Take breaks throughout the day to look at objects further away than your computer.
- Stretch your shoulders by bringing your right arm across your chest as if you are grabbing something to your left. Bring your left arm up to gently hug your right arm against your body. Hold for a 10 seconds. Switch sides.
- Tap your toes under your desk or lift one leg at a time off the floor while you are sitting.
- If you can, jog in place for 30 seconds or do some jumping jacks.
- Take the stairs and avoid unwanted elevator chatter.
- Get up and talk to your co-workers to ask questions or relay information rather than dialing an extension or sending an email.
- Do some squats! Stand with your feet about hips width apart and pretend like you are sitting in a chair. Hold the squat for 10 seconds. Repeat for as many times as you’d like/have time for!
- Squeeze your glutes! Tense up the muscles of your rear end and hold for 10 seconds. Repeat throughout the day.
- Lunch time walks are a great way to combat afternoon fatigue and increase blood flow.
- Take a break every half hour for a quick walk. Use this time to get up and refill your water glass. If you can, take a short walk around the building to improve circulation. Staying hydrated is important and the more often you get up to fill your water glass or use the restroom is less time you spend sitting at your desk!
October 11, 2012