Beat Back Pain and RSI by With Active Mini Breaks
The body is not designed to stay in one position for extended periods of time and as a result office workers and other individuals who are stuck in one position all day accumulate muscular tension.
This steady build up of muscular tension is the prime culprit in the ever increasing levels of back pain and RSI experienced today.
When we are inactive the circulation stagnates, muscles do not get enough oxygen and nutrients and waste products accumulate in the tissues.
Muscles fatigue causing pain and microtears to occur within the muscle.
Inflammation causes both pain causes the tissues to stick together, therefore compromising mobility.
Over time muscles become ever tighter and knotted causing chronic pain.
The solution is to build in regular, active mini breaks into your daily routine to counteract being stuck in one position all day.
Of course it is essential at attain and maintain the correct posture at work but this is not enough.
You must keep moving to avoid stagnation and muscle fatigue.
How Often? The goal is to have a 1 minute mini break every 20 minutes of inactivity.
And do what? Dynamic stretches.
That is to a repeatedly perform a gentle stretch at a slow steady pace to elongate and contract a given muscle or muscle group.
In doing this blood is squeezed in and out of the tissues and your muscles get gently massaged.
Sustained stretches are of some benefit but they do not have the same circulation boosting and self massaging effect.
How? The elements of active stretching are: To take a joint through its full range of movement, with a gentle pain free stretch at the end of the movement The target muscle should be both elongated and shortened To move slowly and steadily The movement should be repeated 10 to 50 times Which movement.
We instinctively fidget and stretch to attain relief from our aches and pains.
You can use these movements as an inspiration for an active stretch.
For example rolling the shoulders, rolling the neck in a circle, opening the chest, touching the toes.
You can use your favourite stretches as the basis for a dynamic stretch.
Just repeat it slowly and steadily with no bouncing and the end of the movement.
You may only have time for one set of dynamic stretches in each mini break so choose a few different movements and alternate between them in subsequent breaks.
Make it work for you Many people are obviously on the go all day and will find it difficult to take time out from work.
Lots of movements can however be performed while you are still working.
For example you can Roll you neck or shoulders in a circle and still look and your monitor.
You can alternately touch your toes and lean back from the waist whilst on the mobile (assuming you don't have a tendency for fainting, or problems with balance of course).
So assuming you're not with a client or meeting with the boss there's no reason why you even have to stop working to perform your exercises.
It can be difficult to remember to take that break so find a way to build them into your routine.
When you take a call, stand up with your mobile or hands free and take an active mini break.
Each time you go to get a drink take an active mini break If you are stuck at your desk, set a timer on your computer, phone of PDA Each time you have the urge to fidget and squirm to relieve discomfort convert this into an active mini break.
So the key to beating back pain and RSI is the active mini break.
For more information visit South London Osteopath for more self care information.
This steady build up of muscular tension is the prime culprit in the ever increasing levels of back pain and RSI experienced today.
When we are inactive the circulation stagnates, muscles do not get enough oxygen and nutrients and waste products accumulate in the tissues.
Muscles fatigue causing pain and microtears to occur within the muscle.
Inflammation causes both pain causes the tissues to stick together, therefore compromising mobility.
Over time muscles become ever tighter and knotted causing chronic pain.
The solution is to build in regular, active mini breaks into your daily routine to counteract being stuck in one position all day.
Of course it is essential at attain and maintain the correct posture at work but this is not enough.
You must keep moving to avoid stagnation and muscle fatigue.
How Often? The goal is to have a 1 minute mini break every 20 minutes of inactivity.
And do what? Dynamic stretches.
That is to a repeatedly perform a gentle stretch at a slow steady pace to elongate and contract a given muscle or muscle group.
In doing this blood is squeezed in and out of the tissues and your muscles get gently massaged.
Sustained stretches are of some benefit but they do not have the same circulation boosting and self massaging effect.
How? The elements of active stretching are: To take a joint through its full range of movement, with a gentle pain free stretch at the end of the movement The target muscle should be both elongated and shortened To move slowly and steadily The movement should be repeated 10 to 50 times Which movement.
We instinctively fidget and stretch to attain relief from our aches and pains.
You can use these movements as an inspiration for an active stretch.
For example rolling the shoulders, rolling the neck in a circle, opening the chest, touching the toes.
You can use your favourite stretches as the basis for a dynamic stretch.
Just repeat it slowly and steadily with no bouncing and the end of the movement.
You may only have time for one set of dynamic stretches in each mini break so choose a few different movements and alternate between them in subsequent breaks.
Make it work for you Many people are obviously on the go all day and will find it difficult to take time out from work.
Lots of movements can however be performed while you are still working.
For example you can Roll you neck or shoulders in a circle and still look and your monitor.
You can alternately touch your toes and lean back from the waist whilst on the mobile (assuming you don't have a tendency for fainting, or problems with balance of course).
So assuming you're not with a client or meeting with the boss there's no reason why you even have to stop working to perform your exercises.
It can be difficult to remember to take that break so find a way to build them into your routine.
When you take a call, stand up with your mobile or hands free and take an active mini break.
Each time you go to get a drink take an active mini break If you are stuck at your desk, set a timer on your computer, phone of PDA Each time you have the urge to fidget and squirm to relieve discomfort convert this into an active mini break.
So the key to beating back pain and RSI is the active mini break.
For more information visit South London Osteopath for more self care information.
