Try Three Easy Movements to Combat the Fatigue and Pain from Too Much Sitting.
On average, adults in the U.S. spend 55% of their waking
time in sedentary activities and as much as 8.5 hours a day in front of a
screen. Knowing that the body will adapt
to the demands imposed upon it (in this case, extended time in the seated
position) it is not surprising that the muscular dysfunctions that are most
common in my training practice are tight calf muscles, and weak shoulder
muscles (rear deltoid and rotator-cuff).
In the seated position, the knee is bent or flexed. One of the calf muscles, the gastrocnemius
(gastroc for short), connects just above and behind the knee, and helps flex
the knee. While seated, the gastroc tends to remain in a somewhat shortened,
and overactive, position because the knee is flexed. An overactive gastroc can cause plantar
fasciitis, shin splints, varying degrees of knee pain, as well as low back pain. For the neck and shoulders, reaching for a
keyboard or trying to focus in on a screen can result in rounded shoulders and
a forward head posture. Clinically
termed Upper-Cross Syndrome, this forward posture can cause shoulder
impingement and instability, as well as headaches and neck. Upper Cross Syndrome is characterized by
tight chest muscles and anterior deltoids, and underactive rotator cuff muscles
and posterior deltoids.
By strengthening the underactive muscles, the opposing tight
muscles will lengthen and allow balance in the joint to be restored. For an overactive gastroc, terminal knee
extensions (TKE) will help stretch the calf while strengthening the end range
of motion for the quadriceps. To perform
a TKE, sit on the floor with your feet out in front of you. Tighten your
quadriceps so that the back of your knee touches the ground. An example can be found in the attached video.
To strengthen the rotator cuff muscles and the rear deltoid,
“T’s and “Y”s can help. To perform a
“T”, lay face down on the ground or on a stability ball. Bring your arms out to the side and lift. To
perform a “Y”, lay face down on the floor or on a stability ball and bring your
arms above your head to form a "Y" and lift. Examples can be found in
the attached videos.
;
;
A few sets of each, a few times per week will help reduce some
of the pain caused by sitting for extended periods of time and help reduce the
chance for the onset of chronic pain.
Clark, M, Corn, R., Lucett, S. (2007) Corrective exercise
specialist: home study course. Movement
Assessment. Calabasas, CA: National
Academy of Sports Medicine
Matthews, C. E., Chen, K. Y., Freedson, P. S., Buchowski, M.
S., Beech, B. M., Pate, R. R., & Troiano, R. P. (2008). Amount of time
spent in sedentary behaviors in the United States, 2003-2004. Am J Epidemiol,
167(7), 875-881. http://dx.doi.org/10.1093/aje/kwm390.
Stelter, B. (2009, March 26). 8 hours a day spent on
screens, study finds. The New York Times. Retrieved from
http://www.nytimes.com/2009/03/27/business/media/27adco.html?_r=0.
www.FairfaxFitness.com
Interesting. I've not experienced the knee pain but now that I read this information I'm surprised I don't know more people that do.
ReplyDeleteWendy,
DeleteI am also surprised you do not know more people who suffer from some form of knee pain. Knee pain affects 25% of the adult population. Unfortunately some of the increase is due to the increased obesity rate. However, there is also evidence that adults are staying active longer, and that the increased activity levels are, at least in part, to blame.
Nguyen, U. D. T., Zhang, Y., Zhu, Y., Niu, J., Zhang, B., & Felson, D. T. (2011). Increasing prevalence of knee pain and symptomatic knee osteoarthritis: Survey and cohort data. Annals of Internal Medicine, 155(11), 725-732. http://dx.doi.org/10.7326/0003-4819-155-11-201112060-00004
Why not recommend deadlifts and front squats (olympic grip) to correct upper-cross syndrome. Especially front squats since it forces the person performing the movement to maintain thoracic extension.
ReplyDeleteMinh
ReplyDeleteYour question assumes that the individual has the ability to otherwise perform a proper squat and deadlift which are two of the most difficult movements to perform and require proper neuromuscular control throughout the body. Proper neuromuscular control requires proper force-couple and length-tension relationships, and arthrokinematics. I have yet to come across a client who has upper cross syndrome and can safely perform a squat. Even more importantly, is that upper cross syndrome is indicative of under active rhomboids, traps, serratus anterior, posterior deltoid, teres minor, infraspinatus, and longus coli/capitus. The muscles of the thoracic spine are the diaphragm, intercostals, levatores costarum, subcostalis, and transversus thoracis. The impairment suggested by upper cross syndrome is not necessarily related to weak musculature of the thoracic spine but more so of the shoulder and neck. However, performing “T’s and “Y”s will promote thoracic extension while strengthening the under-active musculature of the shoulders and neck and not cause any undue stress on any other muscle group that may need correction.
Clark, M, Corn, R., Lucett, S. (2007) Corrective exercise specialist: home study course. Calabasas, CA: National Academy of Sports Medicine.
Clark MA, Russell A. (2007) Optimum performance training for the performance enhancement specialist; postural considerations. Calabasas, CA: National Academy of Sports Medicine.
Great Post Dan,
ReplyDeleteThanks, for the exercise tips. I was wondering how many calories can be used if a person stands all day to use the computer instead of sitting. I was reading that there is a computer desk with a treadmill. This would definitely help with exercise. Unfortunately, I can not afford that desk nor would my job allow me to use one. According to Clark (2013) the human body was made to run and remain in a sediatary state. Society has conditioned us to become lazy. Almost every job is becoming technical and not physical. Thanks for the post.
Annette
Reference
Clarke, J. (2013). Is sitting down bad for your health? Some important advice for your patients. Journal Of The Australian Traditional-Medicine Society, 19(2), 100-101. Retrieved from http://eds.a.ebscohost.com.p.atsu.edu/eds/detail?vid=3&sid=721458d2-9dbb-4997-9bf0-453da8c737ce%40sessionmgr4004&hid=4211&bdata=JnNpdGU9ZWRzLWxpdmU%3d#db=a9h&AN=89052696
Or people can get off their butts and learn STICKFIGHTING!
ReplyDelete