Showing posts with label squatting. Show all posts
Showing posts with label squatting. Show all posts
Tuesday, February 21, 2012
Monday, February 13, 2012
How many times per day do you reach to the floor?
How many times per day do you reach down to the floor to pick up a light object? Consider how you do this reaching because it is quite frequent. And if you bend/twist your back every time, you are at high risk for back pain. So let's consider a typical weekday and count up the necessary RTF's (reach-to-floor's).
1. Pick up the pillow on the floor that fell off during the night.
2. Reach under the bathroom sink for a towel.
3. Reach under the bathroom sink for another roll of toilet paper.
4. Reach down to wash your toes.
5. Reach down to dry your toes.
6. Reach into bottom drawer of your dresser.
7. Pick up your shoes from the floor.
8. Tie your shoes.
9. Pick up your cell phone that dropped out of your pocket.
10. Reach under the bathroom sink for your after-shave or makeup.
11. Pick up your socks that you threw on the floor.
12. Pick up your briefcase or computer bag.
13. Pick up Snoopy's water bowl.
14. Replace Snoopy's water bowl.
As you can see, the RTF's add up, with 14 by 7AM! To be continued.
1. Pick up the pillow on the floor that fell off during the night.
2. Reach under the bathroom sink for a towel.
3. Reach under the bathroom sink for another roll of toilet paper.
4. Reach down to wash your toes.
5. Reach down to dry your toes.
6. Reach into bottom drawer of your dresser.
7. Pick up your shoes from the floor.
8. Tie your shoes.
9. Pick up your cell phone that dropped out of your pocket.
10. Reach under the bathroom sink for your after-shave or makeup.
11. Pick up your socks that you threw on the floor.
12. Pick up your briefcase or computer bag.
13. Pick up Snoopy's water bowl.
14. Replace Snoopy's water bowl.
As you can see, the RTF's add up, with 14 by 7AM! To be continued.
Monday, January 30, 2012
Monday, January 23, 2012
Core strength position
What is the strongest position for your back to be in? Being upright with good posture! That is the only position that enables you to lift a very heavy load without hurting yourself. So let's talk about a few ways to strengthen your core in that position.
Sitting: Sit upright without leaning on the back of your chair. Make sure there is a small arch in your low back and that your shoulders are slightly back (under your ears). Your neck should not be strained forward. Look straight ahead. Now draw in your abs by bringing your belly button straight back toward your spine. Hold this position, without holding your breath, for 10 seconds. Repeat at least 5 times or just maintain the position for 1-2 minutes.
Standing: Stand upright with your back in the same position as described above. Draw in your belly button toward your spine. Hold this position, without holding your breath. Maintain the abdominal contraction as you slowly march in place (only lift each leg a few inches each time you march). Use arm support if needed for balance. The goal is to maintain the same spine position and abdominal contraction the entire time you march (1-2 minutes).
Squatting: Stand upright with your feet spread apart. Draw in your abdominal contraction as above. Squat down and come up slowly, keeping the same upright position. There should be no movement in your spine; all the movement is coming from your legs. Maintain the abdominal contraction the whole time, and do not hold your breath. Repeat at least 5-10 times. Only squat as far as you can with proper back position. And decrease the depth of the squat so as not to cause any knee pain.
To be continued!
Sitting: Sit upright without leaning on the back of your chair. Make sure there is a small arch in your low back and that your shoulders are slightly back (under your ears). Your neck should not be strained forward. Look straight ahead. Now draw in your abs by bringing your belly button straight back toward your spine. Hold this position, without holding your breath, for 10 seconds. Repeat at least 5 times or just maintain the position for 1-2 minutes.
Standing: Stand upright with your back in the same position as described above. Draw in your belly button toward your spine. Hold this position, without holding your breath. Maintain the abdominal contraction as you slowly march in place (only lift each leg a few inches each time you march). Use arm support if needed for balance. The goal is to maintain the same spine position and abdominal contraction the entire time you march (1-2 minutes).
Squatting: Stand upright with your feet spread apart. Draw in your abdominal contraction as above. Squat down and come up slowly, keeping the same upright position. There should be no movement in your spine; all the movement is coming from your legs. Maintain the abdominal contraction the whole time, and do not hold your breath. Repeat at least 5-10 times. Only squat as far as you can with proper back position. And decrease the depth of the squat so as not to cause any knee pain.
To be continued!
Wednesday, January 18, 2012
The perfect SQUAT
In light of yesterday's video, "How to make a bed," let's talk about squatting. Can you squat down to the floor while keeping your back straight? If there were a 20-lb. box on the floor, could you pick it up by squatting the right way? Can you make your bed without bending your back? Just "lifting with your legs" is not enough for good body mechanics. It must be accompanied by a straight back position.
Unless you have hip or knee problems, you should be able to learn the skill of squatting. First, start with a small squat. Spread your feet apart. Squat halfway down (or less), checking your back position. It should be completely straight the whole time. If you find yourself bending your spine as you squat, then decrease how far you squat down. Practice the partial squat with perfect back position. Then you can increase the depth of the squat progressively. But only squat as low as you can maintain your straight back position. Be careful to limit your repetitions if you get any knee discomfort.
If you cannot squat because of various orthopedic or other medical problems, then you must learn how to do activities without bending your back. Here are some ideas:
1. Sit on a chair or stool when doing tasks such as unloading the dishwasher.
2. Use a "reacher" so that you can pick up light objects from the floor easily.
3. Have a stool or folding chair in every room of the house so they are accessible.
4. Avoid putting objects on the floor (clothes, shoes, bags, etc), knowing that you cannot easily pick them up.
Unless you have hip or knee problems, you should be able to learn the skill of squatting. First, start with a small squat. Spread your feet apart. Squat halfway down (or less), checking your back position. It should be completely straight the whole time. If you find yourself bending your spine as you squat, then decrease how far you squat down. Practice the partial squat with perfect back position. Then you can increase the depth of the squat progressively. But only squat as low as you can maintain your straight back position. Be careful to limit your repetitions if you get any knee discomfort.
If you cannot squat because of various orthopedic or other medical problems, then you must learn how to do activities without bending your back. Here are some ideas:
1. Sit on a chair or stool when doing tasks such as unloading the dishwasher.
2. Use a "reacher" so that you can pick up light objects from the floor easily.
3. Have a stool or folding chair in every room of the house so they are accessible.
4. Avoid putting objects on the floor (clothes, shoes, bags, etc), knowing that you cannot easily pick them up.
Tuesday, January 17, 2012
Sunday, January 8, 2012
Monday, December 19, 2011
PAIN PREVENTION in the Christmas story
1. Joseph practicing his carpentry (with good technique).
2. The wise men walking a long way from the East.
3. The shepherds hurrying to see baby Jesus.
4. Mary and Joseph walking/riding to Bethlehem for the census.
5. All the visitors squatting or kneeling down to see Jesus in the manger (with their backs straight :)
6. The shepherds stretching their necks by looking up at the angels.
7. The wise men stretching by looking up at the star over the stable.
Please add to the list if you can think of any others! Merry Christmas!
2. The wise men walking a long way from the East.
3. The shepherds hurrying to see baby Jesus.
4. Mary and Joseph walking/riding to Bethlehem for the census.
5. All the visitors squatting or kneeling down to see Jesus in the manger (with their backs straight :)
6. The shepherds stretching their necks by looking up at the angels.
7. The wise men stretching by looking up at the star over the stable.
Please add to the list if you can think of any others! Merry Christmas!
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