Think about gravity
Over the course of the day, tension increases in the shoulders, neck and back because these muscles are continually fighting to offset gravity's pull and maintain an upright posture. Lactic acid builds in the muscular areas under the greatest tension, which over time, causes painful muscular spasms, trigger points of pain, burning sensations and knots. If not addressed, permanent postural and spinal deformities may develop as we age. By doing postural hygiene exercises, you are able to release some of the tension building within your muscles, improve blood circulation to these areas, which removes the lactic acid, and maintains your concentration.
Drawbacks of technology
With the invention of computers and other such time saving devices, we are able to do more work with less physical effort. As a result, we live sedentary lives and our bodies become storage tanks for tension, stress, and disease. In the past, physical labour forced us to be active while today, we must force ourselves to incorporate physical activity into our daily routine.
Prevention is the key
Unfortunately, many of us live our lives by reacting to a crisis rather than preventing one. In 1992, 97% of all medical costs went for the treatment of an illness, injury or disability; only 3% went towards preventative care. These statistics are outrageous considering many medical problems can be prevented. The remedy lies in our attitudes and our awareness of our daily routines. Change your thinking, take a proactive stance. Be aware of how your work and home activities/environment contribute to poor posture (ie. carrying bag on the same shoulder). Next take action and incorporate some of these easy exercises in your daily routine to wake up your body, mind and posture.
Chin retractions
Standing or sitting
Draw chin back and attempt to flatten the back of your neck
Chin should remain parallel with the ground
Hold for 5 seconds each, repeat 5 times, as often as you can remember during the day
Chair twists
Sitting upright in your chair
Turn and reach for the back of the chair
Using your arms gently twist your body
Go only as far as is comfortable, no pain please.
On a scale of 1(no stretch) to 10(extreme stretch) the stretch should be about 4
Take a deep breath, hold for 1 second, release (if you have a cardiac condition, consult your physician first before performing)
Hold for 15-30 seconds and repeat 2-4 times
Handcuff stretch
Grasp your hands behind you
Squeeze your shoulder blades down and back
Keep stomach taut and don't arch your lower back
Hold for 5-10 seconds, repeat 3-5 times
Maintain this pressure and move hands above your head
Repeat 3-5 times
Ball hulas
Sitting on a stability ball
Keep posture upright and stomach taut
Roll the pelvis forward and backward 5-10 times
Roll the pelvis sideways left and right 5 - 10 times
In the car
Sit up straight
Re-adjust your mirrors while in this upright position
When you begin to slouch, don't move the mirrors, just sit up again
Key tip: If your job involves sitting or standing for long periods of time (over 1 hour), set a timer/watch to sound-off every 30-45 minutes and then do 1 or more of these exercises. Remember, the objective is to offset the daily stress and tension.
Andrι Noλl Potvin, M.Sc. CES, CSCS, is a Clinical Exercise Specialist at EnerChanges as well as a HANS Professional Member. Contact information is in the Wellness Directory on the HANS website at www.hans.org.
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