This PowerPoint outlines the effects of sitting and some advice on staving off the negative effects on the body. Corrective exercises are given to correct posture and muscular imbalances.

1. HEALTH-FITHEALTH-FIT®®
CORPORATE WELLNESSCORPORATE WELLNESS
For the Corporate EmployeeFor the Corporate Employee
Healthcare SolutionsHealthcare Solutions

2. SITTING DOWN SYNDROMESITTING DOWN SYNDROME
Sitting too much got you down?

3. EVOLUTION?EVOLUTION?
• The sitting position has lead to a significant increase in
posture related pain syndromes.
• 30-40% increase in intra-discal pressure during seated position.
• Sitting is the most common Over-Use ActivityOver-Use Activity
• De-Conditioned Syndrome

4. REPETITIVE INJURY CYCLEREPETITIVE INJURY CYCLE

5. DO THE MATH?DO THE MATH?
I = Insult to Tissues (muscle, bone,
joints, ligaments, Tendons)
High Repetitions: Typing, Sitting, Running
High Force: Weight Lifting, Running, Sports
Low Amplitude: Typing
Low Relaxation Time: Typing, Sitting
How can we reduce the Insult??

6. UPPER CROSSED SYNDROMEUPPER CROSSED SYNDROME
• Upper Body Muscle Imbalance
• Tight Chest
• Tight Posterior Neck Muscles
• Weak Mid-Back
• Weak Deep Anterior Neck Muscles
• Forward Head Syndrome
• How much does your head weigh?
• Basic Physics
• Other Related Pain Syndromes
• Shoulder Pain
• Mid-Back Pain
• Breathing Dysfunction

7. LOWER CROSSED SYNDROMELOWER CROSSED SYNDROME
• Lower Body Muscle Imbalance
• Tight Hip Flexors
• Tight Low Back
• Weak Abdominals
• Weak Glutes
• Related Pain Syndromes
• Low Back Pain
• Mid Back Pain
• Hip Pain
• Lower Extremity Pain Syndromes

8. COMMON DESK-RELATED INJURIESCOMMON DESK-RELATED INJURIES
• Neck Pain
• Low Back Pain
• Headaches
• Carpal Tunnel
• Shoulder Pain
• Mid-Back Pain
• Chronic Fatigue
• Many More………

9. ERGONOMICSERGONOMICS
BIOMECHANICS OF DESK/WORKSTATION
• Study of designing equipment and devices that fit the
human body, its movements and its cognitivecognitive abilities.

10. STRETCHES, EXERCISES ANDSTRETCHES, EXERCISES AND MICRO-BREAKSMICRO-BREAKS
• Breugger’s Postural Re-Set
• Maintain position for 30 seconds; 1 set every 30 minutes

11. STRETCHES, EXERCISES ANDSTRETCHES, EXERCISES AND MICRO-BREAKSMICRO-BREAKS
• Standing Extensions
• Reach towards sky and hold for 10 seconds. 3 Repetitions

12. STRETCHESSTRETCHES, EXERCISES AND MICRO-BREAKS, EXERCISES AND MICRO-BREAKS
• Neck stretches
• Two different stretches
• 10 second holds; 3 sets on each side.

13. STRETCHESSTRETCHES, EXERCISES AND MICRO-BREAKS, EXERCISES AND MICRO-BREAKS
• Standing Hip Flexor Stretch- Helps prevent low back pain
• 20 second holds; 3 sets

14. STRETCHES,STRETCHES, EXERCISESEXERCISES ANDAND MICRO-BREAKSMICRO-BREAKS
• Glute Bridges
• 5 second holds; 6 repetitions; 3 sets

15. STRETCHES,STRETCHES, EXERCISESEXERCISES ANDAND MICRO-BREAKSMICRO-BREAKS
• Cross crawl with Gym Ball
• 8 Second Holds: 6 Repetitions; 3 Sets

16. TREATMENT CONSIDERATIONSTREATMENT CONSIDERATIONS
• Acute Care
• Red Flags?
• Chronic Pain Care
• Wellness/Maintenance
• Our Approach
• Advice
• Physical Rehabilitation
• Chiropractic Care
• Soft Tissue Therapy

17. ANY QUESTIONS?ANY QUESTIONS?
Contact Us
561-997-8898
Healthfitchiro@gmail.com