Beginning the journey to move at your desk every 15 minutes means quality and pain free!

SERIES 2 :  YOU CAN EXERCISE WHILE WORKING AT YOUR DESK

To recap the first series on working from home, we focused on the chair.  If the equipment you will be using for extended periods of time doesn’t fit, you will be sore, achy and miserable.  And, this is not the goal.  Monitoring height and placement of a keyboard and mouse are as important; that will be in another series.  So, we must think, humans are meant to move and not be sedentary.  The voluminous amounts of research that reports the deleterious affects metabolically, physically and emotionally are almost scary to think of what we are doing to ourselves.  There is no one to blame but yourself.  If you are reading this, then the likely hood that you desire changes that can fit into a hectic lifestyle that you may not have the ability to control well are high.   This short paper is only to begin to introduce to you the idea, developing the commitment and carry through, as many of us want the change, but never seem to get there.  So, the concepts you will learn are:

  • You never arrive nor attain – you are always in a state of arriving and changing. 
  • Routine is in the commitment of daily.  Yes, daily.  No days off to speak of.
  • Moldability is the ability to adapt to time, internal awareness of yourself, (physically and emotionally), and change what you do and how you do it that day.
  • Your imagination is your own limitation.  Learn to build from concepts about yourself, your capabilities to build a tool box with the learning you might garner here.
  • True honesty about yourself.  Only you know about you.  And, most of the time, it takes a life time learn about ourselves – the reason why human factors is such a difficult area.  We don’t know ourselves like we think we do.

THE 15 MINUTE OR LESS RULE

Our company performs a lot of surface electromyography (Semg) on employees and clients.  Why?  This information allows us to visually see how the muscle that the sensor is on is working.  Years of research now shows that muscles fatigue rate can be faster or they can mis-fire secondary to a multitude of reasons.  What is consistent in 99% of people we use Semg on is that the muscle show patterns of fatigue well before the person is even slightly aware of any fatigue, soreness, stiffness, or other physical symptom.  Our data shows that muscles begin to show changes around the 13 minute mark of static positions, repetitive motions, or heavy lifting.   The question now becomes whether the fatigue is good or not good.   This requires the professional to understand how to read and interpret the findings.  In our case here for the person that spends many hours at a computer,  upper trapezius and spinal erector muscles fatigue quickly.  More so in women than men.  Forearm extensor muscles also fatigue prior to 15 minutes from use of the keyboard and mouse.  PPS has not tested, but the data is out there that the gluteal muscles we sit on for such long periods of time begin to lose their speed of firing.  Yes, the gluteal muscles work because we are standing and walking, but at a slower rate and not as many muscle fibers fire.  This now adds to the complexity of why so many people have joint and tissue problems.  Other muscles must take up the slack that other muscles are not performing.   Mind you, all of this is taking place and you are not aware of it.  It is something that you don’t feel, until so many changes have taken place, joint problems, pain patterns set in. 

What Happens Every 15 Minutes?

You must find a timer that will reset every 15 minutes.  When the timer goes off, you will change your posture, and perform one exercise and one stretch.  It will be in the developing of this repertoire that will make you successful.  The success will come in various positive adjustments:

  • You are now consistently consistent with the 15 minute protocol.
  • Instead of noticing that right upper trap trigger point at 2 hours, you don’t notice it until later in the day, followed by not at all!
  • Your stamina is increasing, which, means you are increasing in strength.
  • You may not be as irritable, because now you are accomplishing much more than the work you are employed to do, but at the same time, you are exercising, a commodity that is a necessity not a novelty. And the quality of work produced is better, because you are better focused on work than that tight low back or sore lateral elbow.
  • Interacting with the family is not a chore now.
  • This list is endless.

STRETCHES

We are not rubber bands, rather an intricate closed loop system that interacts and makes adjustments 24 hours a day.

You know, we are not rubber bands and don’t “stretch” like we think. Yes, there are many elastic components in our body; none the less we are not rubber bands.   Our tissues actually slide, glide, through and around each other that creates the movement.  And our tissues are very well connected, like a forest of spider webs after a light misty rain.  When you “stretch” you are encouraging tissue gliding to its fullest capacity.  In the beginning, stretching is often frustrating, because we are now very aware of how tight and adhesed our tissues have become.  Using the 15 minute rule, you will see changes quicker.    THE MOST IMPORTANT RULE WITH ANY STRETCH IS THE QUALITY OF THE MOVE AND ALWAYS TO NO PAIN! 

Quality ensures the optimal movement and the NO PAIN says you are not being aggressive, which, can damage tissues  you are attempting to become more flexible and strong.

EXERCISES

Any exercise holds the same truth:  Quality not quantity and to NO PAIN.   Exercises serves many purposes:

  1. Build strength
  2. Build stamina
  3. To optimize movement patterns

The number 3.) is where you will be taking your best guess, as there is no professional to watch, guide, and teach you the correct movement from the wrong movement. This is a kinesthetic exercise as well. You must think about the movement: how does it feel, and where? Is one side easier than the other? And watching YouTube may not give you the answer, because you are not that person you are watching.  You have a different life history, different medical or physical abilities or challenges, and certain different tissue adhesions.  So, here we will make the beginning easy and have more writing on what is and is not the way to perform an exercise.   And do not hesitate to contact us so we can help through video conferencing.

FOREARMS / UPPER TRAPEZIUS / NECK

How often we take for granted a part of our body until we cringe at the thought of picking up something small.  Much of the time it is due to the forearm tissues being so adhesed that the smallest of function required causes pain.

This is especially useful for that nagging “knot” at either side of the base of your neck.

When stretching, you can use them as a slow movement or hold for 5 – 10 seconds. Holding a stretch for longer periods of time, slows down the speed of the muscle firing ability for a while. Not a bad thing after a work out. But during the day, using these as slow movements helps to restore normal firing patterns in addition to the all important tissue gliding.

LOWER EXTREMITY

Make sure you do hold onto something. You will gain better benefit and not have to cheat which dramatically lessens the desired affect. Performing in standing also helps to stretch out the front hip flexors that become so very tight when sitting.
This is an overall “go to” for your back, trunk, shoulders, upper extremity! In this picture the model’s back is slightly rounded. That is an option. Another option is to maintain as straight of a spine and bend (flex) from the hips only. This feels Great! And is wonderful for increasing range of motion of shoulders, thoracic extension and relieves pressure of low back.
Here is learning to perform a better quality squat. Because most individuals lose range of motion in their hips, the low back must now become more mobile. And, the lumbar spine a a stability joint even though it has many moving joints! So, here begin with your arms not as high as seen in the picture. Do not plop onto the chair, but very lightly and slowly feel the material of your clothing touch the chair. Upon rising you must squeeze your glutes hard, for those are the muscles that truly allow you stand. Not so much your quads and spinal erectors that so many of us have now habitually learned and cannot tell what muscles we are using. This paper is designed not only to get you moving at your desk, but to educate you as well, so now you will know why certain focal points and methods are fundatmental.

This should suffice for now as you begin this new journey! Please contact us and let us know you are doing and any questions we can address in later postings!
info@physicalperformancesolutions.com
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