Standing Desk Exercise Rx
Work Station Transition Training
As a physical therapist making his living taking care of people with pain problems and physical limitations caused by prolonged sitting, I am an avid promoter of standing desks. Over the last five years, the prices of standing desk products have come down and the variety has increased. Manufacturers now permit a 30 day “no risk” trial. Try a standing desk for thirty days and then ship it back if it does not meet your needs. I encourage anyone who must sit for more than five hours a day to convert some of those sitting hours to a stand up desk. Employers are now aware of the benefit of standing desks and actively encouraging their use. It can take some time to become accustomed to working at a standing desk. I have three training tools that can help make working at a standing desk easier. Read this article and watch the video for a demonstration of how to use each product.
Foot Care With a Spiky Ball
The bottom of the foot is a busy intersection of muscles, tendons, ligaments, fascia, and nerves. Heel and plantar pain are common reasons we see patients in the physical therapy clinic. Foot pain problems can take months to fully recover. A little proactive soft tissue treatment will bulletproof the feet from overuse injury and pain. A spiky ball is a small sphere with fairly aggressive projections. Take off your shoes and give your peds a little love by rolling the bottom of your foot over a spiky ball. Spiky balls come in various sizes and resistances. I have found the smaller (2 ½ – 3 inch) and firmer models work the best for my foot. Most people report that it “hurts good” and often get one for work and one for the home office. Most spiky balls cost around seven dollars.
Posture Correction With Resistance Bands
If you have been a long-term seated data input warrior, you have probably been infected with the i-hunch virus. As we get older, the muscles that hold the thoracic region tall and pull the shoulder blades back tend to get weaker at a faster rate than other muscles. Prolonged standing is going to be challenging without some remedial rebooting of the software that holds you tight and tall. I keep a ¼ inch superband (nine dollars from performbetter.com) at my desk and perform two upper body postural strengthening exercises. Posture restoration takes some time so work on these drills every day for at least three months.
Band Pull Aparts
Choose a resistance band that allows you to perform a complete set without reaching failure. The force produced by the band becomes greater as you travel through the movement so avoid a band with a strong resistance. The tempo of the movement should stay smooth and steady.
Stand tall with the chest proud and the head pulled back. Do not arch the upper back. Tighten the abdominal muscle and keep the front of the rib cage down. Hold the elbows fully extended and the wrist in neutral. You can use either a palms up or a palms down arm position. Individuals with some shoulder wear and tear may feel better with a palms up position. Hold the arms up to 85 degree shoulder flexion and start with a low level of tension on the band. Concentrate your efforts on the muscles between your shoulder blades as you pull the band apart and bring the hands out to the side. Let the band stretch across the chest and pull the hands behind the body. Tempo: Two counts- pull the band apart. Two counts- hold at end range. Two counts- return to the starting position. Repetitions: 10 – 20 repetitions.
Postural Band Aid
One of the most convenient and easy to perform postural correction activities is an exercise I call the postural band aid. Take a short length of therapy resistance band and stand up. Assume a tall posture with a proud chest and the head pulled back. Hold one side of the band in each hand with the palms up. Keep the elbows by the side and bent to 90 degrees. Pull the band apart so that your arms form a letter W with your arms and body. You should feel a tightening of the muscle between your shoulder blades. Hold the band apart for three counts and then slowly release back to the starting position. Perform ten repetitions.
Dynamic Core Stability With Dynamax Medicine Ball
Physical therapy patients and fitness clients often complain of lower back fatigue when using a standing desk. Solve this problem with some dynamic stabilization training. Place a Dynamax medicine ball or an under inflated basketball under the desk and take turns elevating one leg up onto the ball. The round ball creates a degree of instability that kicks in the stabilizers of the pelvic girdle and lower back. Changing position and relieving stress on the joints in the pelvic girdle and lumbar spine can help abolish symptoms of fatigue. It is one of the reasons your local saloon has a place to rest your foot when you belly up to the bar. The majority of standing desk users report an improvement in symptoms using this simple alteration in stance.
Watch the video here
Michael S. O’Hara, PT, OCS, CSCS
Everything Works–For Six Weeks–Then It Stops Working
“The world hates change, yet it is the only thing that has brought progress.”–Charles Kettering
One of the most frequent complaints from gym members and physical therapy patients is that they exercise but see no results. They consistently ride the elliptical, attend yoga class, and run, but make no progress in how they look, move, or feel. The common feature to almost all of these clients is that they have done the same activity at the same intensity for a prolonged period of time. The human body is a master at adaptation and the only way it will change is if you alter your exercise activity on a regular basis.
In athletic training, the planned alteration in training stimulus is called periodization. Periodization is a method of dosing your exercise workloads to promote peak performance. The athlete works at a specific regimen for four to six weeks and then the program is changed before physical adaptation takes place and progress stalls.
Older and more experienced gym goers should alter their fitness routine every three to four weeks. The changes do not need to be major. Increase the weight you lift and lower the number of repetitions–four sets of six repetitions instead of three sets of ten repetitions. Get off the recumbent bike and add some drills to improve your gait and enhance balance. Expand your training tool box and learn how to use a new device– resistance tubing, medicine ball, kettlebell…
For fat loss, choose what strength coach Dan John calls inefficient exercise. Over the weeks and months, the elliptical session you have been performing three days a week burns fewer calories because your body becomes efficient in that activity. Find activities that are unfamiliar or that can be loaded to make them more challenging. At Fenton Fitness, the Jacobs Ladder and rope drills are my first suggestions.
Most programming changes make training more difficult and produce greater delayed onset muscle soreness. This is all part of creating a new stimulus that the body finds challenging. In three or four weeks, the sessions will be less demanding and you will be ready for another alteration in the training cycle.
Change is good but frequently neglected. The best results have come with regular alterations of fitness programming. Remember that change can also be a period of rest.
Michael S. O’Hara, PT, OCS, CSCS
Five Fitness Numbers You Need to Know
Scale bodyweight, bench press maximum, some “girl name” and a time are all fitness numbers your hear in the gym. If you are interested in optimal performance and health, I have the fitness numbers we all need to know. Focusing on these numbers will keep you active and independent for a lifetime.
1) WAIST CIRCUMFERENCE
The location of bodyfat is far more important than the amount of bodyfat. Visceral fat, the kind stored in and around the belly, is the hormonal driver of metabolic syndrome; the precursor to diabetes, elevated blood lipids, high blood pressure, and coronary artery disease. To optimize health, you need to monitor the diameter of your waistline. The number you want to know is your waist to height ratio. You want your waist to be less than half your height. If your waist size is greater than one half your height, then reducing your waist diameter should be the primary goal of your fitness program.
2) SLEEP TIME
Sleep is the ultimate exercise recovery activity. One or two nights of sleep deprivation has been shown to reduce gym performance by 25% – 40%. We need seven to eight hours of restful sleep, each and every night. The most important benefits of exercise are neural and hormonal. Sleep reboots our neural software and replenishes the hormonal system. Medications, respiratory problems, sleep apnea, and obesity all can interfere with sleep patterns. Fixing these health issues and developing better sleep habits produces magical progress in the gym. Read the book, Sleep Smarter by Shawn Stevenson.
3) FUNCTIONAL MOVEMENT SCREEN SCORE
The Functional Movement Screen (FMS), developed by Physical Therapist Gray Cook and Athletic Trainer Lee Burton, is a seven-step dynamic movement based test that has become a standard of practice in physical therapy and sports performance centers. The FMS helps prevent injuries before they occur by identifying risk factors. Movement indicates how a body works and lets us know how the brain is controlling the body and how the joints and muscles communicate. Just like a good medical work up, the FMS permits the trainer / therapist to make the proper decision about the clients’ most urgent needs and avoid gym activities that are detrimental.
4) GRIP STRENGTH
Recent research has demonstrated that knowing your grip strength is as important as knowing your blood pressure. The PURE research of 140 thousand individuals revealed that a drop in grip strength is a strong predictor of mortality from all causes. We will all face health battles and the stronger body wins while a weaker body loses.
5) NUMBER OF TRAINING SESSIONS PER YEAR
Exercise is ineffective absent consistency. Even a haphazard program of exercise is beneficial if you perform it on a consistent basis. The experts say a good goal is 150 training sessions per year. That is three times a week for 50 of the 52 weeks in a year. Link together several years of the consistency habit and amazing changes happen. Most people overestimate the value of a month’s worth of exercise and greatly underestimate the value of a year’s worth of exercise.
Michael S. O’Hara, PT, OCS, CSCS