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:
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:
