Corporate Fitness and Active Aging

What is Somatic Exercise?

GettyImages-1074805220It’s not uncommon for people to describe uncomfortable physical sensations; musculoskeletal discomfort has become increasingly common. If you think about the average office worker, they will likely talk about pain in the neck, upper traps, and shoulders. Why these specific areas? When people are stressed, they have a tendency to hunch over and round the upper back. This tightens the aforementioned muscles, causing irritation. Trauma and chronic stress can have a lingering impact on our bodies; the body can unconsciously tense up, causing chronic pain.

Somatic based exercise has begun to grow in popularity due to its therapeutic benefits. But what is it exactly? You’ve likely heard about the ‘mind-body connection’ either in writing or on TV. Think of somatic exercise as an extension of mind-body awareness. By exploring the body through gentle movement, we bring awareness to and find a way to combat the stressors in our daily lives. Moving in a conventional way (exercise, stretching, etc.) is solely focused on the physical, or outer, experience. By contrast, somatic methods help relieve stress and pain by allowing the practitioner to focus on the inner experience- moving slowly and processing how it feels.

So how did this practice come into being? In the 1970s, a philosopher and educator named Thomas Hanna was doing research into the mind-body connection. He looked into ancient methods of meditation and mindfulness originating from Asia. Hanna came to the conclusion that many physical and mental ailments could be attributed to a ‘disconnect’ between the body and mind. He sought to educate others regarding this phenomenon.

Due to Hanna’s work, somatic exercise gained traction in the western world. Mind-body awareness exercises from Asia such as yoga and tai chi continue to be popular modalities for fitness and health to this day. The practitioner achieves a relationship between mind and body by focusing on the inner self; they take into account how they’re feeling as they move through each pose. Other popular methods that were developed in the West include Laban movement analysis and the Feldenkrais method. Laban movement analysis helps a person better understand the relationship between the body and the space it inhabits. Developed by a dancer in Germany, it is still used amongst a wide array of athletes in the present day. The Feldenkrais method involves using movement and awareness to stimulate brain activity. Considered an alternative form of medicine in the clinical setting, it can help create neural pathways that improve cognition and well-being.

Somatic exercise is a beneficial addition to any wellness regimen, but can be particularly helpful to those experiencing PTSD, chronic stress, anxiety, and depression. Somatics have been shown to increase emotional awareness and physical mobility while significantly reducing pain and fatigue symptoms. If you are the aforementioned stressed office worker, take a few seconds to close your eyes, sit up tall, and slowly roll your shoulders forward and back. Think about how you feel inwardly and focus on your breathing. With each roll of the shoulders, allow the tension to ease and relax. This simple exercise is somatics at its core: awareness of how the body and mind are interconnected. Whether performing tai chi or engaging in a clinical mindfulness exercise, somatic exercise can be a great alternative form of medicine.

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Topics: stress relief stretching posture stress management wellness-based lifestyle

7 Ways to Loosen Up After Sitting

ThinkstockPhotos-607478378-1If you have been sitting for a long period of time and your body is starting to ache or feel stiff, try out these seven tips to help you loosen up. Start with number one and move down the list. It will take about 2-8 minutes depending on how long you want to spend on each one.

1. Breathe. Inhale through your nose slowly, fill your belly with air rather than just your chest, exhale slowly through your mouth by pushing the air out with “O” lips. Do this at least 3 times to relax your body.

2. Relax every muscle. Close your eyes, think about your muscles starting with the face, relax and follow this thought process down to your toes. Relax your forehead, eyebrows, and eyelids. Let your jaw muscles loosen. Release tension in your shoulders. Unclench your hands. Move your ankles and toes around and then relax them. You should now feel little to no tension in most of your body muscles.

3. Roll your shoulders. Slowly roll your shoulders forward in big circles. You should lift them as high as you can and push them down as low as you can to work through the entire range of motion. After at least 3 forward shoulder rolls, switch directions and roll them backward.

4. Reach above your head. Reach as high above your head as you can to elongate your body. Reach slightly behind you as you push your hips forward to get a lower back stretch. Return to center and then, with arms still extended above your head, lean to one side for a good stretch and then to the other side.

5. Reach to your toes. Now, with knees just slightly bent, slowly bend down to your toes. Push your hips back to get a deep hamstring stretch. Don’t let your knees lock into a hyperextended position. Think about elongating your spine; it’s okay to arch your back in this position. Hold this position for at least 15 seconds, then slowly stand back up. Repeat 2-3 times and each time, try to go a little deeper into the stretch.

6. Roll your IT band. If you have a foam roller or a rolling pin, roll your IT band for 15+ seconds on each side. Your IT band is on the outside of your thigh. It gets tight when you sit for long periods of time, and one of the best ways to release that tension is through rolling. If you don’t have a foam roller or a rolling pin, take the palm of your hand and starting at the top near your hip, push in and downward on the muscle slowly. Repeat several times to get that muscle relaxed. It may feel a little uncomfortable but rolling allows the muscle to release tension and inflammation that can be causing discomfort.

7. Massage your back muscles. The muscle that lines your spine is called the erector spinae. It gets tight when we sit for long periods of time. Make a fist and put your thumb knuckle on the muscle. Rub back and forth and in small circles. Make sure to do this on both sides of the spine from your lower back up to your mid back. You should not rub the spinal cord, just the muscle on either side. There are a few different ways to massage the muscle yourself, so just figure out what works best for you. The amount of time you massage the muscles is up to you.

Make it a priority to take breaks often to loosen your body. And when you are sitting, make sure to sit with good posture. Movement, even in small bouts, will help you take care of your body! Join me in a good 16 minute stretch, click here or view below.  

 

 

 

 

Topics: stretching

Working from Home: Ergonomics for Keeping Your Back Healthy

GettyImages-974640830 (1)Many of us suddenly have been thrust into working from home. I am sitting on a folding chair, leaning over my keyboard, looking at my laptop screen that is sitting on a folding table. Needless to say, I am not in an ergonomically sound position. The Mayo Clinic has a great blog about how to set up your workspace perfectly. If you have a real home office with an adjustable chair and monitor, please follow their directions.

Make Your Home Office More Ergonomic

We do not live in an ideal world. After two days of working from home, my back is already sore. We need to do the obvious things to make our new “offices” more ergonomic:

  • Check to make sure your feet are flat on the floor and your knees are at a comfortable 90 degrees.
  • Next, check your arms. Your elbows should be near your sides and at a 90-degree angle.
  • Your keyboard should be a comfortable distance away so that you are not reaching or scrunched.

These are the things you can control through office design.

Sit Correctly

Your behavior will be what saves or destroys your back moving forward. There are a few simple steps and activities you can do to keep your back healthy. The first thing you need to do is to sit up straight. That means sitting up and bringing your shoulder blades back and down. You are most likely not going to be able to sit with perfect posture all day long. When you find yourself slouching, just reset and sit tall and roll your shoulders back and down again. For some of us, it might be uncomfortable to sit with proper posture because we are habitual slouchers. That’s okay too; start by sitting with great posture at the top of every hour.

Strengthen Your Back

The next activities are meant to strengthen your back. The first of these is a plank. Proper form for a plank is where you are in looking at the floor with either your elbows or hands directly beneath your shoulders; your back should be mostly flat with your pelvis rolled like you are trying to put your tailbone into your belly button. Your legs should be straight and together with either your knees or toes touching the ground. You should plan on doing planks 2–3 times a day for at least 20 seconds.

The next activity is a Superman. This is where you lie on your stomach and lift your arms and legs off the ground a few inches. You will do this 10–20 times in a row for 1–2 sets. For best results, alternate with planks.

Stretch Your Back

The last thing you can to save your back is to stretch it. We are going to do 10 cat/cows and 10 bird dogs, both at lunchtime and when you finish up for the day. These stretches are easy to do, and you will be surprised at how much better your back will feel.

Top 3 Tips to Keep Your Back from Getting Sore While Working from Home

These tips will help you survive working from home with your back intact.

Sit Up Straight

  • Practice good posture.
  • Sit tall with your shoulder blades back and down.

Strengthen Your Back 2–3 Times a Day

  • Do 2–3 planks for at least 20 seconds.
  • Do 2 sets of 10-20 Supermans.

Stretch at Lunch and When You Finish for the Day

  • Do 10 cat/cow stretches
  • Do 10 bird dogs

Are you working from home?  How do you incorporate a balance of sitting and moving to avoid a stiff back?  Comment below.

Topics: pain relief stretching ergonomics posture exercises planks working from home

Tips for a Healthier Work Environment, Part II - Everyday is Moving Day

This topic may not make you drool like the first one we did on workplace food, but it is something that we know needs to be addressed. MOVING. It’s just one of those things we cannot get around in the corporate world, and no matter what you do in a typical office setting, employees are likely to be performing their job responsibilities on the phone or in front of a computer. Sitting down. All day long. So how can we make some improvements in this area without mandating walks every few hours? Below are some ideas to help employees move more during their day and to ensure they are encouraged and given the opportunity to move while attending meetings and maneuvering throughout their day.Woman at Computer Stretching GettyImages-501332192.jpg

Stretch your meetings – We’ve all either presented to an audience who’s drifting off (or we’ve been the drifters). One way to prevent this is to take short breaks during the meeting. Have your entire audience stand up, and provide some quick stretches. If you don’t feel comfortable leading the stretches, add a few slides to your presentation that will pop up as a reminder to take a break during your meeting. This will get their blood moving, out of their seats, and will help them remain focused on what you have to say. If you happen to have an onsite fitness center with staff, this is a great time to have them break the monotony with a quick stretch break for you! The same thing can be done if you manage a department of people. Have them take a quick break from calls and looking at their computer screens to stretch their necks, hands, arms and upper back. These areas can take a beating with lack of movement, and your employees will appreciate the time you’ve taken to invest in their well-being with a simple stretch break.

[Read More: 5 tips to help your employees move more]

Stand up for yourself – Literally. I mean stand up for yourself and work while you’re at it! The harmful effects of sitting have been widely published, and while a standing workstation won’t fix everything, it’s an option to help employees move more. This is an investment so consider purchasing only a few where employees can have access to it for 15-30 minutes during the day.  How else can you encourage your employees to get more movement throughout the day? Here are several suggestions. Rather than giving every desk a trash can, have a community trash area so employees have to get up to throw items away. Store your lunch in a refrigerator that’s down the hall or on a different floor. Use the stairs as much as possible, even if it is just going down, or have a 3 flight rule. If you aren’t going more than 3 flights, take the stairs, always! Encourage walking breaks or group walks. I also love the idea of an adjustable desk. This is another investment but well worth it so you can combine sitting and standing during the work day.

Sound the alarm – We’re all guilty of getting so involved in a task that we lose track of time and the next thing you know, you haven’t moved from your seat for hours. Some companies are using their intercom system to remind employees to get out of their seats for a moment. This can be a quick stretch, walk down the hall, or water break. Whatever it is, the reminder is set so we don’t get lost in time and forget to move our bodies. This can also be accomplished by setting a reoccurring Outlook reminder, or if you’re managing a department, you can pre-set several emails per day to spark your team to move. Dare I suggest that department leads also consider more interaction with their employees with a vocal prompt to stand up and move a bit during certain times of the day. Now we're getting somewhere! 

I'll let these ideas jog through your mind until next week when I offer the last part in this series. I will say it happens to be more slow paced. Can we afford a slow pace in today's corporate world? I believe the answer is yes. 

Tips for a Healthier Wok Environtment - Part I

Topics: corporate wellness stretching corporate wellness programs workplace wellness happy employees healthy work environment stretch break

Focusing on Flexibility in Fitness: Stretching’s Role in Workouts

ThinkstockPhotos-607478378.jpgAfter a workout, it’s important to relax your mind and body. A great way to make sure the muscles are relaxed after a workout is to stretch. Many people overlook the importance of flexibility in fitness, not realizing that with improved flexibility you can enhance your workouts.

Even just adding in 5 to 10 minutes of stretching after a workout is better than nothing! You do not have to set aside 30 minutes a day for flexibility; quick sessions after a workout are great to relieve the tension in your muscles. When I stretch after a workout session, I can tell I have a better range of motion, my muscles are pliable, and the stress from the workout eases tremendously. Most mornings when I wake up, it’s a struggle to even be able to touch my toes. With a quick stretch, I am instantly moving better.

Flexibility’s Role in Functional Movement

Flexibility is often overlooked because it’s not something seen as a component of health and wellness. When it comes to exercise, most people are looking to lose weight, run faster, lift heavier weights, and become a stronger person overall. They fail to realize that when you improve your flexibility, you will also increase your workout performance as well as increase your ability to tackle everyday activities (functional fitness).

As we age, we know it becomes increasingly difficult to be as mobile as we were before. Bones become more fragile and muscles tend to lose elasticity. This is where flexibility really comes into play. When you keep up with stretching and loosening those muscles daily with flexibility, you are increasing your body’s range of motion. With a greater range of motion comes the ease of accomplishing everyday activities.

The Best Time to Stretch

When’s the best time to stretch? The best time to static stretch is after a workout. Many of us have been taught that it is important to warm up the muscles with stretching before exercise. Many scientists have determined that is not the case. Stretching the muscles before an intense exercise session can do more harm to them than good; it may actually inhibit the ability for the muscle to fire when it is supposed to.

It is important to warm the muscles up with dynamic movements versus static. Dynamic exercises will activate the reflexes in the muscles and tendons, whereas static stretching is just pulling on the muscles before they are warmed up. Static stretching is best after exercise during recovery because it helps the body cool down from a workout; the muscles are warm from the workout, making them easier to stretch.

Interested in helping your employees move more?  Check out our EBook and how your can help your work force "Fit it In"!

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Topics: stretching recovery workouts functional movement flexibility

What Exercises Should I Do?: Guidelines for Senior Fitness (Part 3)

In my first and second blogs of the series, I went over four of my guidelines to being successful in fitness:

  1. Muscle-Activation Exercises
  2. Simplistic Exercises
  3. Compound, Multi-joint, Closed-chain Movements
  4. Grip Exercises

In this third blog, I discuss another guideline.  

Guideline 5: Mobility WorkThinkstockPhotos-474645128.jpg

Mobility is the ability to move freely, pain free, and without issue throughout the range of motion of a particular joint. For instance, a client may have an issue getting into the position to do an exercise such as the sit-to-stand. One of the issues I see is related to tight ankles, which is a very common problem. With tight ankles, if the chair is in a low position, the client won't be able to keep their heels on the ground and will shift their weight to the front of the foot, opening the door to a fall or knee injury. To fix this area, I focus on three spots: range-of-motion exercises, stretching exercises (whether it is static or dynamic), and myofascial release exercises.

While stretching is important, too much of it may lead to joint laxity, which could lead to injury. Range-of-motion exercises, such as pointing and flexing with the foot, rolling the ankle around in full circles, and even calf raises will move the joint in its full range of motion and warm up the joints and muscles, which will allow for better stretching and injury prevention. Lastly, myofascial release will help loosen up that gristly tissue, which will lead to more mobility, therefore leading to increased performance, less injury, and better results.

Obviously, many CCRC residents won't be able to do foam rolling by using a foam roller on the floor, and I certainly don’t recommend that. Therefore, I recommend two tools: a mobility stick, which allows the resident to access problem spots on their own from a comfortable position, and a tennis ball, which is small enough to target certain spots, but not so hard that it may hurt too much, as myofascial release is always a bit uncomfortable. The tennis ball can be used while lying on an elevated mat or exercise table, or even used as a tool to loosen up the upper body by placing the ball on a wall and gently pressing the ball into the problem spot, such as the chest or mid back.

While mobility is an issue that affects many areas of the body, lack of ankle mobility is a common problem that I've seen, and you can apply the same mobility principles to many different areas other than the ankles.

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In my next blog, I give you my sixth and final guideline: Changing exercise variables.

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Topics: CCRC senior fitness stretching injury prevention mobility myofascial release foam rolling

Free Workout Friday: Components of a Cool Down

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Last week we talked about the proper way to warm up before exercising.  This week lets talk about cooling down post workout.  A proper cool down at the end of your workout is just as important as a total body dynamic warm up. Your goal during a cool down is to decrease heart rate and static stretch the muscles. To decrease heart rate, continue with low intensity cardio and reduce pace every minute or two. Marching, light jogging, or walking are great ways to get your heart rate back to its resting level. Static stretching prepares the body for its resting state. Start with some basic stretches. As you feel comfortable, incorporate some compound moves.

Basic:

  • Upper back
  • Check
  • Quad
  • Hamstring/calf
  • Tricep
  • Oblique
  • Shoulders

basic_stretch_png

Compound:

  • Cobra
  • Triangle
  • Warrior 1
  • Down on knee, hand inside foot, torso twist
  • Eagle arms
  • Downward dog
  • Child’s pose

Check out these other blogs from NIFS Fitness Center Management's staff in regard to stretching:

Employee Health: Stretching and Ergonommics to prevent Injury

Workplace Wellness: Prevent Injuries with Stretching

 

Topics: Free Workout Friday active living stretching

Stretching: What Is This, the Stone Age

man stretchingImagine you’re back in high school gym class. You walk into the gymnasium and what’s the first thing you do after roll call? That’s right; you warm up with some stretching before getting bombarded with dodge balls. Flash forward to present-day fitness centers, or more accurately, fitness centers in the past 10 years. The current trend is to warm up with some light cardio before dominating your workout and finally finishing up with some stretching to cool down. Sounds much safer, right? Wrong!

There has been new statistical data to support the case that stretching is, in fact, a complete waste of time. The biggest benefit of stretching (so people say) is to prevent injury. How can stretching possibly prevent injury? Simply put, stretching lengthens the muscle. By lengthening the muscle, this only elongates and spreads out the muscle fibers. And by spreading out the muscle fibers, your muscles become weaker and more susceptible to injury. Which is harder to break: 10 individual toothpicks or 10 toothpicks stuck together in a pack? The 10 individual toothpicks would easily break while the pack of 10 toothpicks would work with each other to protect the pack as a whole and become more resilient.

It’s a common and well-known aspect of resistance training. Stay tight. Stay compact. If you are performing the bench press, you do not want your arms and shoulders spread out. That will only lead to a dislocated shoulder. If you stay compact, engaging your chest and core before your shoulders and arms, you will be able to lift more and lift safer. The same thing can be said for running. The farther you reach out your stride, the more that forefoot (the front foot coming down toward the pavement) will push you back upon landing.

In a recent study, 1,543 serious runners were able to link stretching to serious muscle problems. Dr. David Lally found that 47% of male runners who stretched regularly over an extended period of time became injured at some point during the study, while only 33% of male runners who did not stretch regularly became injured.

This has to end! We don’t stretch to loosen up before we warm up anymore. We don’t lock our knees on squats anymore. We don’t arch our backs for additional strength anymore. It’s time to end stretching altogether. Simply use a wide range of motion during resistance exercises to improve flexibility in the muscles and to prevent injury.

And to those who believe a word of what you just read, Happy April Fool’s Day! Now head to your Corporate Fitness Gym or Community Fitness Center and get a good stretch session in to start your week right!

Topics: NIFS stretching april fools blog

Corporate Fitness: FREE Workout Friday

Free Workout FridayIt’s been a long week, it is cold outside and you don’t feel like doing much of anything, right?  Join the club.  You don’t have to stress about your workout. At the end of the week maybe you just need a good stretch!

Stretching Tips:

  • Improved flexibility occurs when the muscles are warm, never stretch a cold muscle.  March in place and step side to side to get your blood pumping to warm the muscles.
  • Hold each stretch for 20-30 seconds.  Only stretch until you feel mild tension, you don’t want to over stretch.
  • Breathe while stretching.  Taking deep breaths will assist in relaxation.
  • You should stretch 2-3 times per week.

group stretchingComplete the following stretches to de-stress and relax your muscles.  Worksite wellness can be easy by simply taking a moment to stretch at your desk!

Chin to Chest: Seated or standing, look straight ahead and slowly drop chin to chest.  Hold, and return to starting position.

Ear to Shoulder: Seated or standing, look straight ahead and slowly drop your head to one side toward the shoulder.  Hold and slowly move to the other side.

Upper Back and Rotator Cuff: Raise arms out in front of the body at shoulder height, place hands together.  With your palms out, push away from your body until you feel the stretch across your shoulder blades.

Tricep and Shoulder:  Stand with arms overhead.  Bend one arm at the elbow reaching behind your head toward the middle of your back.  With the opposite hand, gently pull the elbow to the point of tension.  Switch arms.

Inner Thigh:  Sit on the floor with soles of feet together.  Sitting straight up, keep your shoulders back with chest and chin up.  Press knees towards the floor to the point of tension.

Hips and Glutes:  Lie on your back with both knees bent.  Cross one leg over the opposite thigh, grasp the back the thigh and gently pull the leg towards you.  The stretch should be felt on the outside of your hip and glute.  Switch legs.

Lying Quadricep:  Lie face down on the floor and bring your right foot up towards your glute. Grasp the foot with the right hand and gently push your foot into your hand to feel the stretch in the back of your leg.  Slowly release and repeat on the left side.

When it comes to relaxation and stretching, what do you prefer... simple stretches or an organized class such as Yoga?

Topics: exercise at work healthy workforce stress employee wellness Free Workout Friday fitness exercies at your desk stretching

Employee Wellness: Healthy Joints, Healthy Body

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

healthy jointsYour joints play an important role in all of life’s activities. They connect bone to bone, which allows your body to move during everything from sports and exercise to everyday functions such as playing with kids, lifting groceries, performing yard work, and even sitting at a desk.

However, factors such as age, injury, diet, and lifestyle can negatively impact the joints over time, leading to stiffness, pain, and possibly even the onset of arthritis. Keep your joints mobile with the following tips:

  • Maintain a healthy weight. Shedding a few pounds can help take the pressure off of lower-body joints, including the knees, which seem to suffer the most from weight gain.
  • Mix up the aerobic exercise routine. Running and playing sports can help build bone density, but too much impact can hurt your joints. Mix in lower-impact exercises such as biking and swimming.
  • Pump iron. Strength training builds up the muscles that support joint health. Mix together upper-body, lower-body, and core exercises.
  • Keep it moving. Sitting for too long invites stiffness. Take stretching or walking breaks at the office, when watching your child’s sporting event, or when watching TV or reading at night. When you do find yourself at your desk, practice good posture.
  • Stretch. Stretch after exercising. You may also find yoga, Pilates, and t'ai chi soothing for sore joints.
  • Eat for joint health. Consume foods rich in calcium, omega-3 fatty acids, and vitamins A, C, D, and K.
Topics: nutrition weight management arthritis pain relief joint health yoga injury stretching