HEALTH TIPS
From the office to the
outdoors
having an ergonomics assessment. Even with a
perfect workstation, you can still sit poorly (Figure
Daily postures affect your play, on field or off! 1A); make a conscious, lifetime effort to adopt proper
posture. For example, pretend that there’s a string
BY DR. GEOFF OUTERBRIDGE M.SC., D.C.
attached to the top and back of your head that is
PHOTOS BY GWEN WILLIAMS
pulling it back and up (Figure 1B). You can also try to
imagine lengthening your spine. Be sure to let your
TAKING A DEEP BREATH, Andy gripped his mountain bike’s handlebars as he
shoulders relax.
Stretch. Regular stretching throughout the day
attacked the rocky hill without fear or pause. At 36, he felt like a 12-year-old on his can help reduce the effects of chronic muscle
first BMX bike. Then a pain shot through his thigh and spoke to him. Its words were
shortening.
not comforting: “Andy, you’re too old for this.”
HOW TO STRETCH
Stretches shouldn’t hurt. You should feel a gentle
Carol could almost taste victory as she strained her knee flexors, the hip flexors, low back muscles chest tension when stretching a muscle, then relax into the
knuckles, climbing the steep cliff. Just ahead of her muscles, shoulder muscles, and upper neck muscles. stretch and hold the stretch for at least 30 seconds.
lay the summit. Victory! A flush of adrenaline raced Tightness of these muscles may restrict normal If the stretch hurts, you may have some underlying
through her veins. Her arm burned as she pushed movement of your joints and affect the functioning of problem. In this case, visit a health care professional
herself just a bit higher. Before her hand could reach other muscles around joints. Stress, pain, nutritional who can help you manage musculo-skeletal pain.
the slight, rocky hold, a sharp pain shot through the deficiencies, mechanical asymmetries and repetitive You can perform these stretches throughout
base of her neck. Only her rope saved her from a use may aggravate the day. Although it’s best to warm up before
fearsome plunge to the bottom of the rock face. problems further. The accumulation of these stretching, gentle stretching at work is beneficial.
Andy and Carol may feel that their age (or their chronic problems It reduces tension, increases circulation, and improves
chosen sport, be it Ultimate or not) is an enemy makes you more flexibility, in those muscles that are shortened
waiting to leap out at them. But, in most cases it’s susceptible to throughout the day.
not. The common injuries they experienced are signs injury. For those A few stretches a week won’t reverse any muscle
of underlying problems. What we do with our bodies regularly involved shortening that is happening all day long. Perform
throughout the day affects our susceptibility to injury. in physical stretches regularly throughout the day. Stretching is an
Prolonged sitting can ruin your weekend enjoyment activity, the active, lifetime measure that will help prevent injuries.
of your next Ultimate game, tourney, or any of your harmful effects of It’s not just something to do when you feel pain or
favourite outdoor activities. muscle problems experience some problem.
Most of us spend a great deal of our time sitting at a are magnified. The stretches described here are not the only
computer terminal, at a desk, or in meetings. Many of Most at risk ones you should do regularly. These only address
us sit in our cars while commuting to and from work are “weekend problems caused from sitting for prolonged periods.
and games. We all sit down to eat, and spend much warriors” who You can stretch the same muscles in many different
of our leisure time sitting. When we sleep on our sit all week,
FIGURE 1A: In the seated position,
ways. The following stretches are described
side, we are also in a seated position – only sideways. then get up
our knees are flexed, hips are
because they are easy to do throughout the day
Count up the hours each day you are in this and play hard
flexed, shoulders rounded, and our
in your workplace.
position (knees and hips flexed, shoulders without any
head is forward.
rounded forward, and head positioned in other regular
ExERCISE REGULARLY FOR GREAT OUTDOOR
front of your shoulders), and your total exercise or
CAPABILITY
may reach 22 hours – virtually all the stretching routine. When you sit constantly at work, physiologic
time. What can you do changes to your body may eventually lead to chronic
Our bodies adapt to this seated to reduce the risk joint difficulties. Stretching is only one part of a
posture. And this affects our of injury? preventative/rehabilitation program. Get involved in
ability to fully enjoy outdoor Reduce time exercise programs that incorporate some posture-
activities. When muscles spent sitting. improving exercises. Talk to your health care provider
are perpetually shortened, Get up from or personal trainer for advice.
they become shorter, your workstation So, before you jump up from your desk and hit the
tighter, weaker. Knots in frequently and trails, fields, roads or rivers, think about what state
muscles may become walk around. your body is in and how you can avoid problems. With
a common source Sit and stand a bit of professional care and ongoing preventative
of pain. with proper FIGURE 1B: Even with a perfect maintenance, Andy and Carol can reduce their risk
What muscles posture. workstation, it is important of future injury and continue enjoying their passions
are most at risk when Ensure to maintain proper posture without painful interruption.
you sit too long that your throughout the day. Imagine a — Dr. Geoff Outerbridge is a chiropractor and
with bad posture? workstation string attached to the back of ergonomics consultant who treats occupational and
The top ones is set up your head that is pulling up and sports-related musculoskeletal problems, and lives an
include: the properly by back (Arrow). active outdoor life in the Ottawa area.
36 Ultimate Canada Magazine — www.canadianultimate.com
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