Evolution has yet to catch up with our transition from hunting and gathering in the wild to hunching and typing using a search engine. The hours of staying sedentary with small micro movements are hard on our backs, our necks, and our wrists. One statistic reports that your fingers travel 15-20 miles a day when typing. That’s some serious training required to complete that near marathon daily.Use these simple tips below to ensure that your workstation is set up to optimize your health and wellness.
Keep your feet flat on the floor or on a stool.
Knees should be parallel to ground or slightly below parallel.
Your low back should be supported with a cushion or built in support.
Recline your chair to 100-110 degrees so that the chair starts to work for you, decreasing the work for the postural muscles and decreasing the pressure in the discs of the low back.
To see if you are the correct distance from your screen, lean back in your chair, hold your right arm out horizontally, your middle finger should almost touch the centre of the computer screen.
Your eyes should be in line with a point on the screen about 2-3” below the top on the monitor casing (not the screen).
Elbows bent at, or greater (i.e. more open), than 90 degrees.
Upper arm and elbow are as close to body as possible.
Wrist is as straight as possible when using mouse.
Head and neck are as straight as possible, no rotation, flexion, or extension required when in working position.
Neutral shoulder position (not shrugged near ears).
Centre yourself to the ‘B’ on the key board .
And most importantly, take frequent breaks!
If your computer is starting to win the battle and you are noticing aches and pains such as sore shoulders, headaches, numbness into the hands or achiness in the forearms, Active Release Technique might be an option for you. Read more here: http://www.qiintegratedhealth.com/art.php
Happy typing!
Dr. Robin Armstrong, Chiropractor & Active Release Technique provider
by Dr. Robin Armstrong, Chiropractor, Active Release Provider
Pregnancy is an exciting time for you and your family, not to mention your body. As your uterus expands to accommodate your growing baby a variety of changes occur that effect the balance in your frame. Keeping your body balanced during this time can not only relieve discomfort but can also optimize your labour and the development of your baby.
Changing Posture
As your pregnancy progresses, a hormone known as ‘relaxin’ is released to enable the joints surrounding your pelvis to expand for the passage of your baby. This hormone acts throughout your body causing all your joints to become more supple and moveable. You may experience more flexibility or you may begin to experience discomfort in areas you have had problems in the past. Your centre of gravity is beginning to change as your belly expands while the baby grows, increasing the curve in your low back. For women who have had low back pain in the past, this might become aggravating. In addition your breasts are changing and may start to put strain across your mid back between your shoulders. For some women, pregnancy is the first time they have experienced back pain. Often this is due to a combination of factors above: a change in the distribution of weight, and an increase in mobility of the joints.
Relieving Pain
On of the many benefits of exercise during pregnancy is decreasing discomfort from the many changes to your frame. A regular walking and stretching routine can help keep your muscles long and loose. Exercise programs such as prenatal yoga, prenatal fitness, or aqua fitness can be a great way to have a program tailored to your pregnant body as well as meet other pregnant moms. If you are finding that these solutions are still resulting in back or pelvic discomfort, chiropractic is a gentle and safe treatment modality. Using techniques specific to pregnant women, greater balance can be achieved with chiropractic adjustments or Active Release Technique, a muscular treatment for tight and tense muscles.
Supporting Baby
The uterus is suspended in the pelvic bowl with ligaments that attach to the pelvis. If the pelvis is aligned normally, the uterus can expand without restriction. If the pelvis is misaligned due to a history of problems, or due to the action of relaxin on the joints, the uterus can sometimes become slightly twisted which causes the baby to be positioned in a more cramped space. Sometimes when a baby is in a malposition prior to labour, or if labour is not progressing smoothly, it can be attributed to this malalignment of the pelvis which impacts the position of the uterus, and thus the baby. Religning the pelvis allows the baby to move free of restriction. Research has even shown that women under regular chiropractic care have shorter labours.
Enjoying the Changes
During your pregnancy your body changes and grows in exciting ways. Don’t let pain or discomfort stop you from appreciating this exciting time in you and your baby’s life.
If you have any questions about how chiropractic might benefit your pregnancy, please feel free to call the office and speak with Dr. Armstrong directly.604-742-8383
By Dr. Robin Armstrong, Chiropractor & Active Release Technique provider at Qi
THE LURE OF THE GOLF COURSE IS STRONG.On a sunny day, who can resist the call of freshly mowed greens?By the year 2020, the World Golf Foundation expects there to be 55 million participants in the game of golf.Unfortunately, low back pain is one of the most common golf related symptoms, comprising up to 50% of all complaints.So how can you prevent yourself from becoming another statistic?
We can prevent golf related low back pain in three key ways:
1. Consult the experts.In professional golfers, low back pain develops due to repetitive strain - long hours on the course cause problems.But in most amateurs, low back pain results due to the wide variation in the golf swing.Inconsistency leads to back pain as a result of poor swing mechanics.It is worth it to spend some time with a golf pro to analyze your swing and give you tips to stay more consistent.A few extra yards wouldn’t hurt either.
2. Warm up.You’ve probably heard this before, but it cannot be emphasized enough.A scientific study found that injuries were reduced by about 60% in golfers who stretched and warmed up for at least 10 minutes before playing.Unfortunately, another study of over 1,000 amateur golfers found that only about half performed some sort of warm up.Your warm up should start with some dynamic movements to increase your body temperature first, then stretching, then some practice swings.Some experts even suggest hitting balls at the driving range first before heading to the course.
3. Prepare your body.Because golf is a game of all ages, and accessible to so many people, we may forget that it is a physically demanding sport.To specifically avoid low back injuries it is important to have a strong core, which means developing our abdominal muscles and our supporting low back musculature.It is also important to have full rotational range of motion in our lower spine.Be sure to include stretches that involve a rotational component, such as lying twists.Finally, the muscles around the hips must be flexible to full rotate through the hip joint, and allow extension of the hip.
What if an injury does happen?
Don’t play through back pain -it will only get worse.Put ice on the injury as soon as possible to decrease inflammation and consult a health professional to get a diagnosis and appropriate treatment.
Golf is a wonderful way to stay active, get outside and be social.If we use the tools above to prevent injury we will be able stay on the greens for years to come.
Complimentary Posture Check with Dr.Robin Armstrong, Vancouver Chiropractor, Yoga Instructor, Active Release Technique Provider
Saturday March 21, 2009
12-2pm
Lululemon
2113 W4th Avenue
When was the last time you had your posture checked? Poor posture affects the way we feel about ourselves, predisposes us to headaches, backaches, and joint pain. Come see how you stack up and get some tips on improving or keeping great posture.
I was recently reading an article about Madonna’s personal trainer, and it got me thinking about the common misconceptions about abdominal strength. Although my hopes are that the old fashioned sit up has left our gyms for good, after attending a cardio class at the Kitsilano community centre, I discovered that the public’s desire to do 100 crunches for a good workout is still alive and well.
Here are my tips for a healthy (and perhaps aesthetically pleasing) core:
Always maintain the curve in the low back. Our spines were architecturally designed to carry a load. Remove the architecture (the curve) and we become less structurally sound.
Our legs are heavy! It is easier - and safer - to lift and carry a heavy box close to our body. The same applies to our legs and our spine. If we do ab exercises with our legs straight, it puts alot of unhealthy load on our spine, if we keep our knees bent, we diminish the load, but reap the returns.
Quality over quantity. 100 sit ups does not a healthy body make. Choose safe and effective exercise over repetitive out dated exercise. Here are two of my favourites
Front Plank: Lying on your stomache set up your elbows stacked under your shoulders, forearms on the floor. Curl your toes under and lift your body so that you are parallel to the floor. Do not let your hips pop up or sag down. Hold for 30 secs. Repeat
Side Plank: Lying on your side, set up your elbow so that it is staked underneath your shoulder, forearm on the floor. Set up your feet either a) Flexed, one foot stacked on top of the other, or b) Flexed, one foot in front of the other on the floor. Lift your hips up so that your body is parallel to the floor. Do not tipforward or back, keep yourself perpendicular to the floor. Hold for 30 secs. Repeat. Switch sides.
Complimentary Posture Check with Dr.Robin Armstrong, Vancouver Chiropractor, Yoga Instructor, Active Release Technique Provider
Saturday January 30, 2009
12-2pm
Lululemon
2113 W4th Avenue
When was the last time you had your posture checked? Poor posture affects the way we feel about ourselves, predisposes us to headaches, backaches, and joint pain. Come see how you stack up and get some tips on improving or keeping great posture.
Start the New Year off right with Complimentary Health Lectures & Yoga Classes
Every Thursday in January at the Lululemonstore, 2113 W4th Avenue at Arbutus.
Join Dr. Robin Armstrong, chiropractor and Yoga Instructor, for an evening of Health information and a free yoga class.
Jan. 8 - Why Yoga?
Dr. Robin teaches us about the benefits that yoga has on your body as well as tips and tricks to keep your yoga practice safe.
Followed by a yoga class suitable for all levels and abilities.
Jan.15 - Active Living
Dr. Robin teaches us about changing our paradigms and ideas around exercise to make it a regular part of our life.
Followed by a yoga class suitable for all levels and abilities.
Jan. 22 - Healthy Homes
There are many organizations devoted to keeping us safe at work - but what about at home? Dr. Robin teaches us how to arrange our home environment to avoid injuries to our back, muscles and joints.
Followed by a yoga class suitable for all levels and abilities.
Jan. 29 - Stress Free
Dr. Robin teaches us to use our own resources to deal with the stress of our modern lifestyle. Followed by a yoga class suitable for all levels and abilities.
Dr. Robin was initially drawn to yoga because of her love for movement – she soon discovered yoga went much deeper than that. Ironically, at the beginning of her training to become a chiropractor, Dr. Robin developed back pain. Yoga, combined with chiropractic treatments, kept her out of pain, and corrected the postural imbalances created by many hours studying. Robin’s yoga classes are sure to incorporate postures that open our bodies in the areas that become closed from our western lifestyle of hours sitting, driving, and using computers.
Dr. Robin Armstrong, Qi Integrated Health, 2618 West Broadway at Trafalgar. www.stayactive.ca 604-676-0355