You Defined

Shoudlers at Work

The most common ‘Office Injury’ is the over-extension of rounded shoulders ever pressing forward to type on keyboards and move closer to the words on screens.

Try this right now as you read this: gently press your shoulders downards while simultaneously pressing your shoulder blades towards each other (imagine trapping a pencil between them). Hold that for a full minute. Such a simple movement, however you are likely feeling a bit of  a struggle in your body. Your shoulders want to round forward and upward towards your ears. There may even be a sharp pain near the middle back of the top of your shoulder and/or near the shoulder blade, likely on the side of your dominant hand.

This is the begining of a repetitive strain injury. It’s not too late to start undoing the damage. Some tips for proper upper body form when using a computer:

1. Always press shoulders down away from ears

2. Gently press shoulders back and shoulder blades towards each other

3. Press your chin inward and always avoid leaning the head/neck forward towards the screen

Your head is likely the weight of a 10-pin bowling ball. By extending it past your neck, you are asking not only your neck but other smaller elements of the shoulder muscles in your upper back to compensate. Imagine if you placed an actual bowling ball on the edge of a chair without support. Well eventually it’s going to fall off. Of course your head isn’t going anywhere because luckily it’s attached to loads of tendons, muscles, bones, etc. You are damaging other parts of your body and in for some long term pain if these issues are not tackled in a timely, manner.

Take care of your shoulders and neck, and they will take care of you.

Pointing & Flexing Ankles

The greatest thing my Ankles received from taking Ballet, Jazz and Gymnastics classes as a kid were flexible ankles.

Many injuries are caused by ankle stiffness which in turn prevents you from lifting and planting your feet properly while walking.

At the end of the day when you kick off your shoes, practice this simple stretch:

1.    Point your toes/foot as far downward as you can (as in the picture) .

2.   Hold your foot there for approximately 10 seconds.

3.   Draw your toes back towards your shin.

4.   Hold for another 10 seconds.

Repeat this movement on each foot a minimum of 3 times. Your Ankles should start loosening up and you should gradually gain more flexibility in the ankle. This can also prevent achilles tendon injuries.

This Wednesday, Stretch This is all about Fingers.

Now that you’ve been stretching your Wrists for a few weeks, it’s time to incorporate their fast working counterparts.

There are many Grip-like gadgets out there designed for strengthening the hands, wrists and fingers. Many are designed with men’s upper body strength in mind and I found them challenging as beginner’s tools on the journey to strengthening these delicte areas. A few years ago I came across this fantastic gadget from Prohands that completely changed the way I looked at Hand/Finger Strength Training.

This gadget will not only strengthen your general Grip Strength, you can also strengthen individual fingers. They have designed this with both sporty people and musicians in mind. The bonus is that you can select from a variety of weights as well depending on where your strength is at: http://www.prohands.net/products/gripmaster.php 

Trying it out in the Store will give you the best feedback. Look for one that gives your fingers a bit of a challenge so that you can work up to something.

I’ve seen them in select Sport Chek stores (I originally found mine in Winners for 1/2 the price). If any readers find this gadget in other stores in the Toronto (or other areas) write to us and let us know: rhondamajor@youdefined.ca

Chin forward. Walk around any office and you will notice folks leaning towards their screens, heads heavily bobbing forward well off the neck. I caught myself just doing it now as I was typing this Blog. The head is a heavy object and difficult to balance, particularly in this world when it is ever inclined towards just one object: be it computer, television, tablet.

Keeping those neck mucles strong will assist that heavy part on top of your body from creating a whole mess into your shoulders and upper back.

Here’s a great place to start. While at your desk, stop typing for 20 seconds and perform this movement. Take your hand, gently place it on the opposite side of your head and gently draw your head towards the shoulder. Keep the opposite shoulder relaxed while performing this movement.

A great easy stretch that will keep your muscles activated. Try to perform this at least once an hour throughout the day and start reaping the benefits. Less headaches, less neck and shoulder pain.

Stretch It Wednesdays Presents: Wrists

With our increasing reliance on technology in our society, our poor fingers and wrists are receiving a better ‘workout’ then the rest of our body. This workout we are providing for this small delicate places however, are strenuous and the payback is high. Pinched nerves in the neck and shoulders, carpal tunnel, arthritis in the fingers.

The body will accumulate wear and tear over a lifetime, there is no need to panic. However, regular stretching of the wrists can ensure the ligiments, tendons and other bits get a bit of relaxation from the frenetic pace with which you are working with them.

Wrist Bends

1. With one hand, draw the other hand downwards until the fingers are pointing to the floor.

2. Same movement, however turn the palm facing away from you.

3. Hold gently for 10 seconds.

Perform this stretch every 20 minutes while engaged in vigorous computer work.

Stretch This! A New Series brought to you by You Defined.

Middle of the week achiness? Keep the aches and pains away with regular stretching of your body. It doesn’t require a daily hour, just 10 minutes here and there where you can spare it. On your Bike, in the bus, while washing dishes. Anytime you can remember it just stretch.

To celebrate the middle of the week, and give yourself a mid-week ‘Spa’, You Defined will post a different stretch every Wednesday, starting today.

This week we focus on Toe Strength. One of the primary reasons of back pain, balance challenges, many issues that crop up in the body can be linked back to ankle instability. We just don’t use our toes anymore and many of us heel strike when we walk which creates even more imbalance in the front of the week.

Strengthen Your Toes & Improve Flexibility with Toe Pick-Ups

1. Throw some stuff on the floor

2. Pick up the objects & move them to a new pile

3. Repeat

4. Start off when you come home from work with 3 Sets