Have you ever heard of foam rolling? If you have, have you ever tried it? Did you know our DWC gym has five foam rollers in the back corner of the gym that are great for muscle stiffness, soreness, and inflammation that you may be experiencing! Rolling regularly can also help with your overall range of motion, aid in relaxation, and increase blood flow to your muscles.
Foam rolling is considered a self-myofascial release (SMR) technique. This means that as you use a foam roller over specific areas, you are able to help manage your pain or discomfort through the application of pressure to the tight or sore areas, thus causing them to relax!
Important side note:Do not use the foam rollers on your joints! Static positioning does not include movement along the joint.
As you sit at your desk for 8 hours a day, consider the position your muscles are locked in day in and day out. This position causes your muscles to remain in the same position and become tighter as the weeks go by. This is also another good reason to alternate the time you spend sitting and standing at your desk!
Using the image below, I would challenge you to visit the DWC gym on your break today to release some tension and relax those muscles! Try out one or two of the suggested rolling positions from the image when you stop by. As always, if you need help – let me know! Look for the 5-minute Injury Prevention challenge that will be sent out for next week with a focus on foam rolling!
Carpel Tunnel Syndrome. Most of us, if not all of us, have heard about it, but do we understand how we can help prevent experiencing this type of injury? This week, we will look at a few basic tips you can personally use to help reduce any sort of risk you may face in this realm. ***Refer to the educational resources that have been handed out in office for the correct and incorrect positioning. If you are remote and not signed up for the injury prevention challenge – email me and I will send you the resources.
Tips to help prevent carpel tunnel:
Make sure you are using the correct chair height for optimal arm and wrist positioning. Keep your wrists as straight as possible (or only slightly bent) while you work.***
Utilize sitting and standing while working to allow your wrists and hands two differing positions throughout the day.
Loosen your grip when writing and typing. A person should not complete work with full force or a tight grip when working.
Take frequent breaks – whether it is for stretching or just resting the wrists. Utilize the simple gentle stretches that have been provided as often as possible. ***
Sitting for extended periods of time, consistently, can put excessive pressure on your spine and be the cause of major back pain. I’d encourage you to consider the benefits of using your desk to stand while working.
The Mayo Clinic specifically warns against excessive sitting and the connection it has to health issues like high blood pressure and the addition of excess visceral fat around abdominal organs.
Here at DIG in the Home Office, we have graciously been provided standing desks. Let’s look at the biggest perks of using a standing desk:
Lowers risk of shoulder and back pain – Sitting for long periods of time tends to lead to slouching which leads to back pain and muscle fatigue. This means there is ongoing, low-level stress on the body with improper positioning that leads to bigger injuries later down the road that may require the use of physical therapy or even surgery.
Improves productivity and reduces health issues – Studies have shown that workers with sit-stand desks tend to be more engaged in their work and have less minor musculoskeletal issues. Another study, published by JAMA Cardiology found that those who sit more often are cited as having a greater risk of health complications.
Increases blood circulation – Sitting isn’t the best position to keep your blood circulating. Proper blood circulation keeps fresh blood going to cells to keep the brain sharp and the heart healthy. Poor circulation can lead to fatigue. To reduce the risk of blood clots and improve circulation, focus on standing while at work at least two hours daily.
Improves posture – Standing straight and tall while keeping your feet shoulder-width apart ensures proper posture. It is much easier to keep a proper posture while standing than it is in a sitting position. *Bonus tip: If you stagger your stance while standing, this can also help with any pelvic tilt issues that you may have.
***Get involved in this month’s STANDING challenge!