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Part 1 is the Lecture:

Benefits of Health & Fitness Fitness Triad Everyone is an Athlete Occupational Health Prevention Triad Repetitive Stress Disorders

Part 2 is the Posture Clinic:

“Everything is Posture” Core Balance Stretching Toning

Sitting/ Lifting Techniques

A safe and well designed workstation or environment is only as good as the individual who uses it.

As an athlete must train and exercise to do well in their given sport, so must we prepare for our daily activities on the job.

FlexibilityStretch daily

CV Fitness30 min. aerobic exercise;

4-5 times per week

StrengthMuscle toning exercises

in each major muscle group;2 times per week

Improved CV fitness

Lowered body fat

Improved strength, flexibility & endurance

Reduced mental stress

Greater work efficiency

Improved well- being

Improved appearance & self-esteem

Extended life

Resistance to fatigue, illness & disease

Everyone can be more “athletic” or more active.

Every person can benefit from improving their overall fitness.

The “no-use” syndrome (inflexibility and deconditioning are the culprits).

Human Component“Athletes At Work”

Physical Facility Treatment Care

Safe work environment

Proper equipment

Correct tools

Flexible workspace

Adjustable chairs and work levels

“Get to the hurting before you get hurt.”

Early intervention: the best way to NOT get injured is to prevent it from happening in the first place.

Knowledgeable health care providers.

Take a proactive approach.

Human factors must be taken into consideration.

Prepare for your activity with proper warm-up and stretching / toning.

4 Components of Posture:

Core

Balance

Stretching

Toning

Sitting & Lifting

“The Mouse Syndrome”

There are 2 types of trauma:

Macrotrauma: An injury from sudden onset (a fall,

a sprain / strain, a fracture).

Microtrauma: A slow, gradual onset of pain/

dysfunction from low grade, repetitive, continuous activity.

Causes overload damage to joints, soft tissues (muscles, tendons, ligaments).

RSD’s can happen to anyone.

RSD’s can happen to anyone.

RSD’s can occur anywhere in the body.

RSD’s can occur in many different places in the body.

Vibration

Fast, repeated motions

Prolonged postures

Extended periods of time performing same motions

Human factors:

Obesity

Smoking

Drinking

Sedentary lifestyle (lack of exercise)

Posture is Everything… Everything is Posture.

The key to a resilient, pain-free posture:

Core stability is fundamental.

Balance is essential.

Stretch the areas that get short or tightened.

Tone the areas that get weakened.

How’s your posture?

Are your shoulders & hips level?

Do your shoulders round forward?

Does your head lean forward?

Similar to an athlete in training, predictablemuscular imbalances and movement dysfunction patterns can occur when we stayin the same prolonged postural positions,performing the same motions repetitively.

This is the KEY to Athletes at Work!

1. Core

Core stability is essential for all movements.

“The core” refers to muscles in the abdominal area which wrap around and attach into the low back region.

The core typically weakens with prolonged sitting, repetitive motions and postural muscle imbalances.

Navel Tuck

Navel Tuck is performed by pulling in & contracting the abdominal muscles, as if a string is attached to your navel and you are pulling it through your body.

Remember: Navel Tuck while seated, bending, lifting, pushing/pulling. Perform as often as possible throughout your daily activities.

Core Exercises

Airplane Dead bugCat/Camel

How often should you Navel Tuck??

…All of the time.

**Improved core strength reduces the chances of spinal injury,sprains/strains, relieves painful musculoskeletal conditions & improves posture.

2. How balanced are you?

Stork Stands You should be able to stand 30 seconds

eyes open/ 30 seconds eyes closed without losing your balance. Repeat other side.

Look for wobbling/ loss of balance.

To improve your balance: Perform stork stands 2-3 times per day; standing eyes open 30 seconds; eyes closed 30 seconds, each leg.

Knee Bends/ Toe Raises

With no wobbling or muscle fatigue, you should be able to perform:

15 one-legged knee bends

15 toe raises

** Improved balance has a direct effect on performance, efficiency, increased energy.

3. Stretch the tight musclesNeck/ Shoulder Pull

Upper trapezius,levator scapulae

Yes/ No Nods Jailhouse

Pectorals

Seated Spinal Stretches

Extension Flexion Lateral Flexion Rotation

Buttocks Chair Lunges

Gluteals, piriformis, Iliotibial band

Hip flexors Hamstrings

**Improved flexibility reduces the chances of painful RSD’s, improves performance, efficiency and well being.

Finger Spreads

Wrist Rolls

Reverse Wrist

Carpals, hand/wrist flexors

Hand Rubs

Thenar/ hypothenarpad massage

Forearm/Wrist

Thumb Pulls

Thenar pad

4. Tone the posturally weakened muscles

Butterfly Squeezes

Rhomboids, middle & lower trapezius

Snow Angels

Phone Books Wall Squats

**Improved postural strength will result in greater ease in performing activities, improved well-being, less chance of getting injured,

1. Navel tuck (throughout every day)2. Stork stand 3. Neck/shoulder pull4. Yes/No nods 5. Jailhouse stretch 6. Reverse wrist stretch 7. Straight arm stretch 8. Thumb pull stretch 9. Wrist rolls 10. Finger spreads 11. Hand rubs12. Butterfly squeeze 13. Snow angels 14. Seated spinal stretches 15. Seated buttocks stretch 16. Wall squats 17. Phone books 18. Chair lunge stretches

15 minute exercise routine

Don’t forget:

Do “Navel Tuck” throughout your day.

Perform each exercise for 30 seconds only.

Repeat set 2 times throughout the day.

Or take micro-breaks, performing 1-2 exercises at a time.

Don’t forget to do your aerobic exercise!!

Posture is Everything…

Proper lifting

200 lbs pressure 150 lbs pressure 100 lbs pressure

200 lbs pressure 100 lbs pressure

55 lbs pressure

25 lbs pressure

…Everything is Posture

Which one are you?

Everyone is an Athlete

Fitness Triad

Occupational Health Prevention Triad

Repetitive Stress Disorders

Posture Clinic:

Core

Balance

Stretching

Toning

Sitting/Lifting

Outcome?

The goal of Athletes at Work?

Produce a happier, healthier and more content individual both on AND off the job

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