How Much Do You Really Want to Know?

The focus of this week’s newsletter is “how much have you changed, how much will you change?”

For the last couple weeks we have been focusing on what you know vs. what you don’t know about your body, and your habits. I know that many of you are concerned about how much your habits have changed your body, specifically those of you who sit for more than 2-4 hours per day.

We will be coaching all of you on a few key concepts when it comes to ergonomics in the office, car and at home. We are doing this in conjunction with our community outreach program “Healthy @ Work – Healthy 4 Life”.

For example… do you know if your sitting posture is helping you or hurting you? An important question that we hope all of you will be able to answer within the next several days.

The reason we are doing this is simple, yet profound. Research and experience is showing me that sitting incorrectly for more than 2-4 hours per day will cause your body to develop and age abnormally. This will in turn lead to symptoms and health problems that quickly become life changing conditions if left unchecked.

So, over the next several days my staff and I will work extra hard in helping correct your ergonomics and postural habits, thereby helping you avoid said problems in the future.

We are even going to take it a step further. We are going to work even harder to help those that are willing learn more so they can change more.

Over the next several days we will be offering you the OPPORTUNITY to take your health education and body awareness to a much higher level. This is strictly voluntary! What I mean is this… if you really want to know more about your body and how to care for it or “improve it”… we will coach you. But, again it is up to you to take the initiative and ask for help. We don’t want to force any additional knowledge or training upon you.

For example, it is a fact that prolonged sitting causes various parts of the body to shrink and shorten while other parts elongate and stretch out. Prolonged sitting (work, car, home – it’s all cumulative) will cause some parts to become weak while others become over developed. The point is… if you are not careful and proactive your body will change in a way that you DO NOT want it to.

Trust me on this one… it is this very simple concept that has brought many of you here looking for help, and it is this very same concept that will cause many of your friends and family to develop joint and muscle conditions as they age. All of these problems can be avoided or improved greatly. But, you must receive the right training and counsel. If I can do it – so can you!

At the bottom of this newsletter you will find a sample of the checklist we use. If you wish to “learn more so you can change more”, please meet with a member of Team Maximized Health (FYI: Tom is our ergonomics specialist). Next week, we will systematically fill out entire form for you and get you moving in the right direction.

KNOW YOUR BODY - CHANGE YOUR HABITS – TAKE CONTROL OF YOUR LIFE

Speak up and educate others,


Dr. Craig Burns

Patient name_____________________________ Date____________

Patient Specific Recommendations for Ergonomics & Rehabilitation
Based on our review of your personal needs we are prescribing the following:

Muscles to Stretch:
o Hip Flexors
o Hamstrings
o Quadriceps
o Low Back
o Anterior Chest
o Calves
o Glutes
o Neck Flexors
*** These muscle groups require stretching on a daily basis. Hold each stretch for 5-60 seconds (longer = better). Repeat throughout the day. If you have questions or concerns please consult with us. A simple internet search will help you learn more about stretching these muscles.

Muscles to Strengthen:
o Hip Flexors
o Hamstrings
o Quadriceps
o Low Back
o Upper Back
o Posterior Shoulder
o Glutes
o Neck Extensors
o Lower Abdominals
o Upper Abdominals
o Core Spinal Stability Muscle Groups

Ergonomics and Postural Recommendation:
o Mini-breaks (stretch) every 15 minutes while performing 30+ minutes of desk work
o Lumbar Chair Support
o Fitball for workstation
o Sitting Disc for workstation

Strengthening:
o The 4 Bridges Routine = 4 - 7 days/wk, 2 - 4 sets, 30 – 60 sec. hold
o Superman = 4 - 7 days/wk, 3 - 6 sets, 10 – 25 reps
o Swimmer’s = 4 - 7 days/wk, 3 - 6 sets, 10 – 25 reps
o Back Extensions (Fitball) = 4 - 7 days/wk, 3 - 6 sets, 10 – 25 reps
o V-ups = 4 - 7 days/wk, 3 – 6, sets, 10 – 25 reps
o Basic Sit-up (Fitball) = 4 - 7 days/wk, 3 - 6 sets, 10 – 25 reps

Core Stretching:
o Basic Neck Stretch = daily, 2 - 6 sets, 30 – 60 sec. hold
o Trigger Point Stretch = daily, 1 - 3 sets, 30 – 60 sec. hold
o Side Posture Stretch = daily, 2 - 4 sets, 30 – 60 sec. hold
o Forward Bend Stretch w/ Twist (low back) = daily, 2 - 6 sets, 30 – 60 sec. hold
o Cobra Pose = daily, 2 - 4 sets, 30 – 60 sec. hold, other:
o Foam Roller (mid spine) = daily, 2 - 4 sets, 30 - 60sec. hold, other:
o Fitball (full spine) = daily, 2 - 4 sets, 30 – 60 sec. hold, other:
o Lumbar Wedge (lower spine) = daily, 2 - 4 sets, 30 – 60 sec. hold, other:

Additional Stretches Required:
o Corner Stretch (chest and shoulders) = daily, 1-3 sets, 20 – 60 sec. hold
o Hamstring Stretch = daily, 2-3 sets, 30 – 60 sec. hold
o Hip Flexor Stretch = daily, 2-3 sets, 30 – 60 sec. hold
o Quadriceps Stretch = daily, 2-3 sets, 30 – 60 sec. hold
o Glute Stretch = daily, 2-3 sets, 30 – 60 sec. hold
o Basic Hip Stretching Protocol = daily, 1-3 sets, 20 – 60 sec. hold

Web-based Video Education Counseling:
o Ergonomics and Lifestyle Modifications = the stretches and exercises for the muscle groups listed above are all posted in our Members Area of our website. If you have difficulty finding this information please see the Front Desk.

Additional Instruction:

What Can You Learn From A Dentist's Dilemma?

Excerpt from the book, "Practice Dentistry Pain-Free: Evidence-based Strategies to Prevent Pain and Extend Your Career" May 28, 2008

More than 75 percent of adults in the United States experience back pain at some point in their lives. Low back pain is so common among dental professionals, that many have come to passively accept it as a necessary evil of their occupations.

The problem of low back pain in dentistry is a multifactorial one. However, a primary contributing factor to low back pain among dental hygienists is static, poor seated posture that directly impacts the health of the lumbar spine and musculature. Specific changes to work habits can have positive ramifications, not only for the low back, but for your entire body.

Attaining a healthy seated working posture can be surprisingly difficult for many dentists and their staff, and it can dramatically impact low back pain. It’s not at all uncommon to see these professionals slouching, perched on the edge of their stools or in other unhealthy working postures.

Passive sitting, which looks like slouching, is a common posture in the dentist office because it expends very little energy. In this posture the pelvis rolls backward causing the lumbar curve to flatten. Since nearly every curve of the spine affects the curve above or below it, the flattened low back curve causes a reciprocal forward movement of the head. Now the worker’s spine is in a C-shape, providing little support, and the body is literally hanging on the soft structures at the back of the spine. The flattened lumbar curve significantly increases the load on muscles and spinal discs. It can also stretch and permanently elongate the ligaments of the lower back, decreasing spinal stability.

Over time, ligaments and muscles may permanently stretch or shorten to adapt to a slouched working posture and hold the spine in unbalanced posture – even when the person is not at work. This is how a person’s health can literally be determined by their habits and postures at work. Muscle strains, headaches, and trigger points result from this unhealthy posturing as well as possible disc degeneration or herniation.

Remember your mother always telling you to sit up straight? While it is obvious that good posture is the key to injury prevention in dentistry, this advice is often given without context or specific instructions.

Dr. Craig’s Comments:
As you can see from this article, sitting for prolonged periods of time can be hazardous to your career and your health if you are not careful about HOW you are doing it. The secret to MASTERING your sitting habits is mainly due to your ability to answer the “7 basic questions”.

Speak up and educate others,

Dr. Craig Burns

UPCOMING EVENT!

March 23rd - April 3rd is “Healthy Back at Work – Healthy Back for Life”. Do you know someone who sits for more than 4 hours per day? Give them this newsletter. We welcome them to call us - to schedule a free 15 minute biomechanics and ergonomics consultation (free back support with every consultation).
Please, see the front desk for more details.

How Can A Picture Of Your Lower Back Predict Your Future?

The focus of this week’s newsletter is a continuum of the topic “how unhealthy habits can create an unhealthy body – and how this process will always affect your future”.

Last week we begged the question, “What does the shape of your lower body look like on the inside?” If you can not answer this question in great detail – YOU HAVE A PROBLEM! For example, here are 7 simple questions about your body that you should be able to answer with ABSOLUTE CERTAINTY:

1. Have I developed too much curve in my lower back, too little curve, or do I have just the right amount?
2. Does my upper body weight favor a backward lean to it, a forward lean to it, or is it perfectly centered?
3. Does my upper body weight favor a lean to the right, a lean to the left, or is it also perfectly centered?
4. Does my pelvis regularly flex forward too far, extend backwards too far, or is it perfectly level?
5. Do I have a right short leg, a left short leg, or perfectly leveled legs?
6. Do I have a left high shoulder posture, a right high shoulder posture, or a perfectly leveled shoulder posture?
7. Does my pelvis rotate forward on the right, rotate forward on the left, or is it perfectly centered?

How did you do? If you could not answer all of the above questions with absolute certainty YOU ARE IN DANGER of growing and aging abnormally. If so, you will most likely develop what is now known as degenerative disease. This condition is brought on by abnormal wear and tear on the body, which is CAUSED BY a physical imbalance of core body structure.

Often times this will lead to frequent discomfort, which most people ignore or pass off as “getting older”. But in fact, the discomfort is your body’s way of alerting you to an imbalance. Unfortunately, many people can have an imbalance or impairment and NEVER EVEN KNOW IT!

So what do you NEED TO KNOW to maintain your body and prevent problems in the future? First, you NEED TO BE ABLE to answer the 7 questions with absolute certainty! If you have any of the above mentioned structural imbalances or physical impairments you NEED TO BE ABLE to fix them as quickly as possible. In both cases; knowledge and understanding is the key. Second to that is an accurate plan of attack!

As a patient of The Maximized Health Wellness Center you have the opportunity to accomplish both goals. If you feel as though you need help in answering these questions or better understanding your plan of attack – do not hesitate to ask! If you are not an active patient and can not answer the 7 basic questions… getting a picture of your lower back is “as easy as 1, 2, 3”.

In any given day, the majority of everyone you encounter is aging passively. What I mean is this… if any physical imbalance or impairment exists and they are not aware of it – they are doing NOTHING to improve it! On the other hand, if a person IS AWARE of their imbalances or weaknesses they can engage in activities that will significantly improve how their body ages, i.e. AGE ACTIVELY.

With this knowledge we can accurately predict a person’s future well-being, and thereby alter it if need be. KNOW YOUR BODY, change your habits, and take control of your life! We are here to help people do just that.

Speak up and educate others,

Dr. Craig Burns