 So welcome. All of our series are under real health talks and our goals are always to be able to reach you guys, bring topics that people are interested in and then give action steps along the way so that you're able to really take health into your own hands. And so this is what you're here for, why are your body hurts at work and strategies to fix it. And we're really focusing on the spine and this time. And then two weeks from now is when we're going to do the next time. Tuesday, November 19th at 6.30 as well will be part two. There we'll focus more on extremities, so arms and legs. What's relevant with the spine is that you can't really address anything with the appendages if you have not addressed the spine. This is where we start. So disclaimer. This is for informational purposes. You assume responsibility for what you do with the information that you receive here. We're not diagnosing or treating any medical conditions and providing information. We do suggest that you consult a health professional in a treatment capacity if you do have significant chronic, just like a really serious pain problem. This is informational strategies being presented for keeping yourself feeling more comfortable in your body at work. Alright, so basically we're going to go, we're going to keep the lecture part brief because we really want to get into all the movement patterns that we're going to teach you. But we're going to hop in on some key concepts here, one being cellular metabolism, what that means for pain, normal body function, and then gravity, postural positions, and the slippery slope to postural dysfunction and pain. So anything else you want to say, and pop right into it? So we're going to keep lecture short. We can move right to it. Alright, take it away. So this is where you can get out your notes, your pen and paper, and you'll have a quiz on cellular metabolism when we're done. There's a lot going on in our bodies and ourselves. Cellular metabolism is something that's affected by sustained compression from sitting, and it's happening to us in the workplace where we have a sedentary lifestyle. We're sitting at our desks. When that is sustained over time, we end up with a reduction in circulatory efficiency, which we term ischemia. It basically means that soft tissue gets knotted up, and the blood flow to that tissue carrying nutrients, fresh nutrients to those cells for repair and nourishment and function is impeded. And metabolic wastes that are supposed to be moving away from those cells are that blood flow out of those cells is not happening as well. And then we end up with tightness and discomfort in those areas, your neck, your low back from a sitting position, hips, shoulders. Then we have inflammation. There's metabolic wastes in those tissues not circulating out properly. You can have low-grade inflammation. You can have pain. You can have a predisposition to injury and not even really be aware of it. So that's the next slide. Yeah, and another quick thing before we leave this slide is that our bodies are highly adaptable. Our bodies are incredibly smart at reorganizing and helping you keep at your best. And what this ends up doing, this kind of cycle, this kind of vicious cycle where you're slowing down blood and you build up the debris and then you have inflammation and then it just perpetuates and it decreases the body's adaptability. And therefore, you predispose yourself to the two injury in the future even though maybe the pain is slowly building over time or the dysfunction is slowly building on time and you think, I'm okay, I'm okay, but you're further and further perpetuating the cycle and then leading to more instability. So quick mention on posture fundamentals and what is normal. What it should be. And so if you look at the spine, you see very clearly here that you've got these beautiful S-curves. You've got a little, the sacrum curve here and this nice lumbar curve in the low back. The thoracic spine has a backwards curve and then the neck should also be slightly curved. And I think this is a really interesting topic because in relationship to sitting and what our spinal anatomy is, is we're designed to be standing. Our anatomy has developed that way or was given to us that way, however you like to look at it. And so when we actually get to a sitting posture, we're taking this curve and we're actually reducing it. Right? So we're putting ourselves in a position where we're not at biomechanical advantage. Our bodies were developed to be upright. And so, and the other interesting thing, and then we're going to focus on the spine today, like we already said. And the other interesting concept is in-natural medicine. Sorry, I'm standing. In-natural medicine, we always like to talk about how everybody is different and treatment styles are all different to the individual and that is very true. But when it comes to biomechanics, it's actually very interesting because we all have the same biomechanics as they should be functioning properly, right? So our struggle is all the same. We all relate to gravity. We all have this struggle. And so we all have the same predispositions to dysfunction. So it's no wonder if you're sitting in a sitting position all the time that you're reducing the normal function and adaptability of the spine. And you can even see, so we put this in here for comparison, the human spine is curved like this to withstand compressive force in this direction. It's allowing force to come through here and it distributes force. For example, if you look at a primate spine, it's curved because their primary position of movement is they can stand on two legs, so really their andulation style is using their arms, right? So that's not the case for us. We're on two legs. So those are some really important concepts about gravity and posture as it should be. Do you have something else to say here before we move on? Shoulder girdle upper extremity, foot to pelvis, part two, number 19. Stay tuned. All right. Time all those concepts together. You want to take it away? That's a good picture, isn't it? I mean, it says a lot about what we're experiencing culturally in a workplace. Well, factors, you know, prolonged sitting, prolonged standing, prolonged any position, prolonged static compression. We have the words repetitive stress there. Most of the time we think about repetitive stress as somebody, you know, in a factory, like moving things again, again, doing something again, again, again. We could have right next to that sustained compressive force in suboptimal positions. Most chairs, and so, you know, we have this list down here of some of the common problems that can be arising from that prolonged sitting and standing. Most chairs actually tilt the pelvis backward and predispose the low back. Check this thing out. Will this work on that? Well, I tried. The low back area, most chairs will actually tilt a little bit down like this, and that low back area curves backward. Can we go to that previous slide? Sure thing. Whereas in sitting and standing, what nature intended, because it's really how you remain pain-free in your body through use, there's that inward curve that the lumbar spine likes to have. Can we go back to, oh, here. So here, we got that golem-like position. Let's go to that other slide if we could. Forward? Yeah, yeah, so back to this. So when we adapt to something that looks like this and we're sustaining hours and hours and hours of our time there, we're really predisposed to an injury. The body doesn't complain. We adapt, you know, women's shoes, right? Or Nikes that have very pointy sneaker toes. The shoe, you know, it compresses the foot and holds it down. We adapt. Oh, my shoes look great. I'm fine. Well, here, I have to work. I'm at my desk. I can't complain. I have to just go through it. Then we're predisposed to some injury or some nagging chronic pain that you have to, you know, learn to ignore. So we are, we're experiencing this. It's happening to us. It's not our fault. We sustain a lot of time in front of the computer screen. And this is, this gives you an image of what we're looking to provide you with tools or antidotes for. The other thing is that in clinic, we'll get patients who have pain conditions and they'll say something like, Quinn, what is the position for me to be working in all day? And the answer is that change of position, getting up and applying an antidote on a regular basis and having postural awareness while you're sitting in a chair, while you're at your standing desk, can enable you to go through the motions of life and avoid adapting to a suboptimal condition. Yeah. And I think also really important to mention here based on the concept of repetitive stress is that, you know, it's the idea of the straw that breaks the camel's back at some point. I'm sure you've heard this story before or it's happened to you where it's like, oh man, I blew on my back. I can barely move and I was only brushing my teeth or I was shaving my legs, right? These are all very benign activities that shouldn't be causing pain. They shouldn't cause your back to blow out but they do because of repetitive stress. The body is finally just reaches the point where it goes, I can't take it anymore and it will go through this injury phase and it actually does it in order to restructure tissue because it's like enough of this, we're going to restructure our tissues, right? So that's a really relevant conversation and I'm sure it's happened to you or to somebody you know. And the other thing that I think is really interesting is a major problem that people have is something like disc reunions or nerve compression, especially in the low back, the neck too, but in the low back because if you think about the spine curving forward like that, when the spine is normal and curved the compressive forces go down through the facet joints, it's balanced between the joints of the spine and the discs of the spine. That's how it's designed to be. But when you're sitting all the way to your upper body which is significant, right? It's at least half your weight. It now is compressing through that low back area and it's coming through this front part which is pushing the disc material back. So no longer is it like this and going straight through but it's pushing back and so your material is going this way. So that's really not great, especially if you're pre-exposed to back issues, right? So that's a very common thing for people who sit long periods of time and that's the conversation of the straw that breaks the camel's back where their back goes out and now they have discarniation. It's a very, very common thing. So, yeah. Next slide. Let's move on to... Oh, this was just an interesting slide. Yeah, it was just some good images. Yeah, you want to go for it? In the past 15 years, we've seen more of the same thing that we were just talking about with the lumbar spine with your low back in the chair, how it kind of goes backward. Sorry about that. If I were to demo that, it's like the tail's tucked under and the spine is kind of collapsing that way. We see that with cell phone use in the past 15 years more the cell phone being a prominent feature of day-to-day life everywhere. Everybody's got one in their back pocket. We have that going on with the neck. You can see in this position, or this image, this woman actually has a little backward lean, a little bit of a backward lean. It's hard to sit upright all day and maintain a lumbar curve sitting upright. Nature doesn't intend that. Nature doesn't intend sitting a lot of periods of time. But some of the time that's good and then some of the time relaxing but changing positions is a good strategy. For people that listen to their bodies, they tend to do that because it's like, I need to change my position to be more comfortable. This image also looks like it's from maybe the 80s. But she's a little better off than we are staring from our gullum-like positions down at the laptop. But this is sort of like we could insert a standing desk photo here. If you have a standing desk and your hands are right about here and maybe you have a stool to sit on, that would be helpful. Posture here, do you want to talk about this? It's the idea that the eye is being as level as possible to the screen you're working on this area for the neck because we'll go to the picture on top instead. Your head has a general weight of around 10 to 12 pounds. That's the actual anatomical weight of your head. And when it is in line in its normal S curves, it is actually that weight and that's what your neck is staying. But as you tilt the head farther and farther forward, you're actually creating this tension line here where it ends up creating an effect where your head becomes heavier and heavier and heavier and then it's no wonder. So now your upper traps, the upper back here, is now thinking, okay, holy moly, this is really heavy. And so then it's no wonder that this kind of action leads to really tight upper traps. A lot of people, this is a pain zone, big time. And it's because of looking down at computer screens partly or phones. And also the scalenes get really tight so everything in here is really sore. So this is a major component of neck pain. So screens at eye level is really important. That's why I like that picture even though it's an 80s computer. Hopefully we can find some solutions. Awareness of the pelvis and posture alignment with the spinal curves. We're going to teach you that. Yeah, we're going to do a little bit of this. This good posture, to me, he looks a little stiff. But the idea with good posture would be that there's a sacral cossageal curve here in the pelvis where that SI joint is. And then there's an inward curve in the low back. And then there's an outward curve in the upper back. And then, again, there's an inward curve in the neck area, the cervical spine. And that's what that will effectively do is line your ear. It's called the plumb line. It's lining your ear to the shoulder to the hip down through the major weight of the heel. So as far as sitting and causing the pelvis to tuck under, this is kind of a stupid picture because nobody really walks like that. But what does happen is, instead of walking like this, instead of having this nice curve here, it ends up being like this, right, where we're tucked under. And that's the thing. So you don't end up looking like that. You end up in this position where you've got a butt tuck. And that makes the spine flat, mimicking sitting. Mimicking that sort of crouched sitting that happens when you've been there for a really long time. You're really fatigued, right? Yeah. Lumbar, lumbar lordosis. Some people have this kind of thing going on. That's mainly from tight hips, kyphosis, thoracic, humping, hunching. That's another thing. These are just sort of reference points for where your body is in space when we do this awareness exercise that we're going to do from sitting to standing. All right. Anything more you want to say? No. I'm done with those. I think we're good. And we're right on time. We said if we didn't get to exercises by seven, we would need to hustle. So perfect. Now the fun part. So this is where we're going to start teaching you some stuff. Yeah. So go ahead. All right. So you're sitting in a chair. Maybe you can pull your chair away from the table. And I'm going to turn a little sideways like this for you. And I will face you so that you get kind of a couple of vantage points here. So when you're in a chair at work, I mean, sometimes it's nice to be here kind of like that woman was with her pelvis. She's a little back. She's rested because you can't be here all day. And it's kind of hard to work. It won't work like this all day. You might pull your chair in. So I'm just making the point of changing positions is useful. But you can't be here all day either. You have to change positions because sitting in a chair and you can feel these chairs. They're just like any other chair. They have a tilt that if you're facing the direction I'm facing, it tilts your pelvis back. So in order to establish a lumbar curve, which this diagram shows, it's easier to do it if you step forward of it and sit on the edge of the seat. So for clarification, sorry. The first thing we're going to show you is a few relief postures. So it's not always possible that you can get up. If you're at a conference or something or you're in a meeting, you can't just get up and walk around the room. So this first position, which Quinn is going to talk us through, is called Bruger's position. And it's a relief posture in a sitting position. Right. For this purpose. So to do this, you've been there for a while and you need a little bit of a check-in. Could you move the laptop right in there? Yeah. We're going to be on the slide for a while. Yeah, we can just come out. Is that good? Yeah. So you're forward on your chair. So on the edge, a little more forward on the edge. The knees can come a little bit apart. Wider is better. And you could actually, with your hand, take your glute, your butt, and untuck it. And then feel that bone of your sit bone sitting on the chair. Your perched. And then if you take the back of your hand and you can reach to your low back, there should be some sort of an inward curve. Hopefully moving more closely to that than when you were here. Keep talking through. So... The idea of core activation is something that is talked about. Abdominal core activation is something that... Engaging to 20% is good. When you're standing, you're lengthening. You're having that length in the body. But you're not clenching the abs. Right? And then what we can do once we have our base set up is take a breath. You're checking in with your core. You're having a sense of elongation and elongation in the front of the body. So the back... My back is actually doing this. I'm actually doing this to open and lengthen that, but just in a sitting position. And so the science behind this, too, is that if we're sitting in a position and we're tucked forward, by actually... See, this guy is way into that curve by actually activating extensors and going even a little bit farther. You wouldn't sit like this, right? But you're exaggerating into extension because you're activating the extensors. And so you're saying, we're opening in this direction, right? So you perch up to the edge of your chair, knees apart, toes apart, and you're taking a few nice breaths in. And once you're doing so, you're allowing the chest to lift up and the low back to feel elongated. And then the arms are out either on your palms, hanging off to the side. And in this position, you're just going to take three good breaths. You're feeling the breath, feeling and elongating. Now on the outbreath, you've got a little tone in the abdomen so that you're feeling that nice stability in your lumbar spine. So the arms, you may also, you know, let's say you've been there for an hour at your desk and you're ready to do a self-check-in and apply the antidote to, you know, computer. If you look at the shoulders that are working on the computer, they're like this. You're here. This is that antidote. It's actually the opposite. If you turn that arm out as you're lengthening the spine, as you're lengthening the front of the body and opening, you can also open the palms by taking the fingers as far apart from one another as you can. And then ease off, take a breath, and then do that maybe five times. And, you know, if you're, I mean, we, this is a cultural thing, right? We have to sit at a desk all the time, too, when we're working on stuff. I mean, I feel a tightness all through here when I do this because I'm opening this area and one of my problems is that I don't have a really good lumbar curve. It's something that I work on all the time. So for me, this is, like, I feel stretch all the way up my neck and down my arm. That's me. It might be something different for you. So do you guys have any questions on this? So this would be good for sitting on an airplane or even driving, too. Yeah. So the thing about driving is an awesome question. So, with driving, the thing that's going to help you keep a lumbar curve is actually, and you were sitting this way before, which is great, is you push your butt as far back into the seat as possible because then it puts you in a position to be perched. It shouldn't be hard to sit up straight. And this is something we were reminding ourselves not to forget, is the conversation of holding your shoulders back. Super misnomer, right? Because you shouldn't ever have to hold your shoulders back. Your shoulders are designed to hang off of your body. The scapula is not even a... the major mover of your shoulder girdle isn't attached, obviously, to anything on the back. It's floating around in muscles. So your shoulders are designed to hang. So the idea of holding your shoulders back is a total misnomer because if you have a lumbar curve, your shoulders will hang there. You notice that if you're standing, it's much easier to hold your shoulders back because that's where they're designed to be. So driving and on planes, pushing your butt as far back into the crack as possible and then sitting up straight. So for most of us, it's going to mean pulling your chair hard in the car. I have a wedge so that I'm actually slanted forward rather than back, and that seems to help with the desk. So you put the wedge... With the slim side forward so that I'm kind of at an angle like that. You put the wedge under where you're sitting, on what you're sitting onto. Interesting. That kind of slattens it out rather than... It actually tilts your pelvis forward a little so you would have some lumbar curve. This should be even easier for you to implement with that because you'll find that when you get onto that, you'll easily be sitting up. And once you do this position, you'll find that when you're at your desk, you'll do your thing, take a couple nice breaths. And then when you get back to it, you're going to be like, alright, and your shoulders are going to be sitting here all night and you're going to be doing work and you're going to be propped here. You're going to be doing your thing and it's not like you're doing it and it's the check-in. And when you notice those things happening in your body, that's when you've got to go, okay, and even just take one minute to take nice breaths and check in with your body. And I would add, again, context for this is this is an antidote position or action that you can do in a chair. You may want to get up and walk around the building. Or do some of the five things that we're going to do, just like five easy things to do to keep your body open and to mitigate tension that's going to gather in areas if all you did all day long was be stuck in the chair. Right? So this is like, we're also moving to standing with this now. So there are questions. So that was a good question with the car and the plane. The other strategy with being contained in a car or an airplane in those seated positions we were talking about earlier before we started, right? If you're going to be there for a sustained period of time, knowingly beforehand what you can do is more exercise or like the strategy, if I'm going to be on a plane for eight hours, I am... The guy in the airport doing the exercises. In the airport, but also the day before, I make sure that I'm not in stasis that entire day, right? It's really not helpful if I'm working on my computer, running a business all day long, getting plenty of screen tan, you know what I'm saying? And then get on the plane, did you guys get that, the screen tan? Come on! I'll be in for eight hours the next day and, you know what I mean? So if I can open my hips, if I can walk, if I can move my blood, if I can get a good amount of sleep, then I can deal with that tightness of being there. And then I'll be the weird guy who's standing up in the aisle of the plane opening his hips, just doing like a Warrior II position kind of thing, you know what I mean? We're going to go to standing now? So the idea of transitioning from sitting to standing, it's just a biomechanical conversation about what's the safest way to do it. So since you're in great view, why don't you show us? You know who I have a really good understanding of going from a seated or squat like a bent knee down position to standing? Is power lifters. Because they keep their low back engaged. If they mess up and go to that hunched position while they're pulling up hundreds of pounds of weight, if you watch some video of it, it's actually really interesting. They'll be going, going, and then they actually lose their back tone. And they will drop that bar and step away from it and walk away like this. It's really interesting. That's an extreme version of what we're doing. We're bearing weight, but not from the core. And this is a great thing. So this is not just transitioning from sitting to standing. This is picking things up that are maybe slightly heavier than you might want them to be. Like, you know, maybe your cat needs to go on a diet or something, right? When you go to pick that cat up, you want to have your back in a good position. And this is what's going to do it. So you're basically standing with burger's position. You're basically, you're here, you're going to sit in the core and then you're going to stand up. So let's do that. And it's the idea of an active hip hinge as well. So when you're sitting back down, you're not bending your back. This hip hinge idea where you have some engagement in the low back is very helpful to not incurring an injury in your low back when you're doing things. A helpful conversation about your back is think about sitting or bending. So for us as acupuncturists we find that we have a table so we're bent over patience, right? So I'll catch myself sometimes it's the end of the day and I'm getting tired and I'm going like this, like I'm putting needles in and my back is right like this, right? No. That's what you do not want to do. Because you want to be thinking about your spine in that S-curve in all your positions, right? So if you're bending over you want your back to look as if you're standing. That's what that hip hinge is. So then when you go sit down you're not going like this. You're not hunching down and sitting in the chair. You're going to hip hinge and sit down. That requires more work, right? But you know, safety first. So what I have to do is extend from the sun's station. I didn't use that at home looking. So we have standing and we're going to do some awareness with where the pelvis is. You wanted to leave that, right? Sure. So we've talked about the back being great sitting. We've talked about standing up and hip hinging. So the idea of standing kind of goes back to that visual and that guy standing in a bunch of your positions. And it's really helpful to know where your pelvis is in space of what it's doing. So what that means is if you think about your pelvis like the picture of that guy, you don't want it to be too far forward and you don't want it to be too far backwards. So let's do it. Let's do it all together. It'll be fun. So if you put your hands right on top of the iliac crests here, right? So you can kind of move around and you notice where it is, right? Is it too far forward? Is it too far backwards? And a good gauge to kind of notice what's going on is you think about your pelvis like a pail of water. If it's in a neutral position it's holding all of its kinetic energy in one place. It's not losing energy. Whereas if you're too far forward it's spilling water out the front now, right? You've lost kinetic chain advantage and it's going to cost you energy. You're going to be fatigued by the underbate, maybe pain. So if you're too far forward you're losing energy out the front. If you're too far backwards you've got this butt tuck thing you're spilling water out the back, right? So now you've got the kinetic chain in the back is going to fatigue and become vulnerable. So you can stand there, kind of move your pelvis tucking under and then just kind of come to a position that feels right in the middle. And that's how you can check in on what your pelvis is doing if you're getting fatigued. And that's the basics of belly dancing also. Yeah! That's awesome. So that's just simple and so if you find yourself in a position where you are standing long-term these are the people who are hostesses or they're at a catering event or bartender or whatever, right? Cashier. We're standing for long periods of time what you absolutely want to avoid is finding yourself disproportionately weighing on one side or the other and so it's going to happen and you're going to be talking and you're going to be animated and you're off to one side but the best thing to do especially if you're in action is your pelvis oriented in this neutral way so you can be moving but what you're not doing is shifting the pelvis so letting it drop, letting one side drop forward you're staying stable so it's kind of like are there any yoga practitioners in here? Right? You're shifting your weight you're never breaking your pelvis's alignment with itself in order to get into a pose if you can't get into a pose that's as far as you go in that pose that's better, right? So engaging and staying keeping your core engaged is actually really important to knowing where your pelvis is in space too so if you're moving things along you're staying in line and you're not breaking you're not breaking that Thank you. Movements. Ready? This is my favorite 5,000 schools studying non-stop you're sitting in lecture all day so I'm going to show you really quick the 5 sequences and you have them right in front of you so this it's good to do you can stand up, go to the bathroom walk around for a second or something and then I'll show you really quick and then we'll kind of talk about how to do them safely So she's going to run through them 1, 2, 3, 4, 5 you don't have to do anything just do them as a group 1 and then the next one So the first 2 are to wake up the pelvis wake up the front and the back to get the blood flowing through here which is super important if you're sitting long term the other 2 kind of wake up the upper back and shoulders and then the last one is a chest opener so the first one is a nice easy squat where you're squatting and bringing your arms up at the same time remember we're keeping our back So use that hip hinge like we were talking about she's folding at the hip okay so you're going to be doing a series of those the next we're doing a half lunge I put mini lunge on there but a half lunge where you're just getting in a stance that you know works for you not too far, not too close and you're just falling into it so we're not doing a lunge this is very much just so that you're stretching this part and engaging the squat flexors so you're going to be doing that on each side then the ski pulls so this is straight up getting your feet nice and easy and moving the hands back and forth and the transition is intentional this isn't an arm swing this is you're bringing your arms back, back, forward each transition is intentional you've got some gusto behind this I'm starting to sweat alright one is an arm press an overhead press actually I like to get in kind of an athletic stance when I do stuff like this it just makes it more engaging and you're just pressing overhead and you're squeezing on the way down here and pressing up, squeezing so this is going to activate the scapula so our shoulders have been forward like this, we're saying squeezing down and back so pressing and then the last one is actually a qigong set and it's really, really nice to open the chest and it helps with breathing it helps with relaxation it helps with tight pecs which is forward so we're starting with the arms out like this and you're just opening and as you're opening you're leading with the thumbs so the thumbs end up backwards and you likely feel some tension in where you may, you may not feel any tension coming in breath in opening and out and it doesn't have to be precisely with the breath using the breath is good but if you want to do it nice and slow you're not going to be able to do it with the breath but if you want to do it with the breath it's also excellent right so once you stand up, drink some water maybe walk a little bit and then you're basically let's talk about the squat for one more second because this can get people in trouble especially if you're not used to it when you're doing a squat you actually want your feet to be slightly wider than the hip because it's really supporting so your knees should be pointing out where it's women have a tendency to have the knees fall in we have wider hip girdles than men so we have a tendency for this I can tell you how many times I asked somebody to show me their squat women and it's like this the knees are straight ahead that's going to get you in trouble if you think about women when you're socialized growing up as girls you're topped across your legs so this is very commonly seen but getting the knees out which is why that sitting position too and I tell people I'm like alright it's not going to be very lady like posture it's going to send them out because it's going to relax the back anyway so your feet are going to be wider than your hip and your knees should be pointed outwards your toes also slightly outwards look at your toes see where they are you'll know that your hip is a little bit off because you look down and all of a sudden you're like one foot is pointing this way and one is pointing this way one is way more rotated or maybe your one is way back here make sure you look at your feet and line them up so that your pelvis is going to be stable as possible and then from here keeping your back nice and curved and hip hinging into the squat not tucking right you don't want to be tucking into a squat right so ready the squats so start slow the arms come up when we do it I like to bring the arms up you don't have to if it's hard good just 10 times 15 times whatever it feels like so when you're here what I want to point out is on the way up you want to be squeezing with your butt right women also tend to be quad dominant you want to push through here but you want to feel your butt cheeks squeeze that's what we're doing in a squat is we're extending right so hip hinging back squeeze with the butt good this is going to be on TV great good I tend to do it fast because I like to feel like I'm getting the blood pumping right good I like it looks good does everyone feel comfortable with that cool so what that's doing just if you want to know is this really opening up that back line getting the blood pumping in it reinforcing the back in a really brave way length and strength and stability in the mid-drift and that lumbar openness and mobility in the hip joint and everything from the foot to the hip we're going to talk about that also in part two feet are amazing so taking a stance do one or two to see where you fall because we're not doing a full lunge back leg straight yes that's the thing that you want to make sure is that if you put both of your hands right on your hip bones here right on the prominence they should always be facing forward so if you find that you're kind of tilting off to one side because this hip flexor over here is too tight and it's pulling you it's not letting you rotate this way so this is all about hip flexors it's about lengthening this one strengthening this one so the other thing to know is that when you bend forward you don't really want this front knee going over your toe that's too much right you don't want that so you're just you could do a check so that this knee is right over the ankle think warrior one or lunge variation if you're a yoga person right so just just gently dipping into these so that you're feeling a stretch on this side and then pushing back up with this side because we really if we're sitting all the time this gets shortened we want to open so do that 10 times whatever and then switching sides check where your knee should be dropping in with any of these exercises this is like midday every hour doing a few of these having an awareness of symmetry and midline and elongation and stability in the spine in the spinal curves is what can make this more meaningful it's not like this is jazz or size midday you know it's more like tuning in using your awareness and your breath with your body to destagnate the effects of being in sustained sedentary postures of modernity that's a really great point about asymmetry is because I know for myself immediately this side this hip flexor for me is way tired in this side that tells me that if I'm doing my yoga practice or if I'm doing any type of practice to give that some low so the other one the ski poles that we don't really need to anymore the main point is keeping your core nice and strong making sure checking in on your pelvis right make sure that it's in the right position holding that with your core then back and forth intentional change yeah awesome I love this one okay so when you're out work just do it like people are gonna be like what's going on over there and then they're gonna come ask you questions and check it with your shoulder joint it's here and you're going like this the shoulder and we'll talk about this in part two number 19 look at how much movement the shoulder has available you may find you're doing this and you may bring your shoulder you might hug that down and connect it a little bit to your core more as opposed to just having it up here you're engaging that okay that's great because one of the things that this is working is a muscle called latissimus which is huge it attaches basically on the rim of the pelvis it comes up the side to the arm and it attaches on the arm and it's a major that's whenever have you ever been ski pulling or something and the next day all right here you're like oh my god it's really sore it's this muscle right so it's also responsible for scapular control so if you're doing that and you feel like one of your scapula is being really squirrely as Quinn said roll it pin it down feel it there and then start again ski pull away okay overhead press also another simple one again I like to take an athletic posture that's just me you don't have to and when you're pressing the press is not as to me as important as the squeezing down so when you're pressing up you're making sure to elongate and stay open right so if you're finding yourself up here you know that you need to open right so press it up and on the way down that's where I find a major part of the dysfunction patterns are because and if you go slowly squeeze like you're pulling like you're trying to squeeze your elbows together does it feel weird anywhere okay then in front it might be a little bit better so instead of here that 45 is what we'll use or you know even just in front like this well and you can do something more like this if that's easier when you're opening just to create a mobility in your shoulder joints so if going up so that's the other beauty of these techniques is you can pick anything you like this is just a stagnation reducer that we like right you can do whatever you want and then okay and then squeezing on the way down it's super important and then this one this one just feels so good this is going to calm your nervous system down I love it this is sort of like the elegant door jam shoulder opener you know what I'm talking about you're hanging on the door jam so bring your arms a little bit higher so that you're creating this so yeah well okay so you're creating so below if you can do it right because sometimes we're really really tight right here and it's hard to get there but if you're down here it's going to work too that's fine but optimally look at Quinn he's doing it beautifully mm-hmm nice athletic stance and squeezing do it one more time what's really great about this is see how his back squeezes right here you can put a pencil in here that is good function of the back and a lot of people can't do that and it's not it's not your fault it's sitting's fault right because you're getting over stretching in this direction that we can we have a hard time squeezing back so that was beautiful anyway those are the things and so you just do them you do them in a sequence you do 10 squats 10 lunges on each side well these are also I would add that these what was it she just said you're going to remember them well that's actually why I named them actually like ski poles because they were ski poles before I was trying to make it as easy to remember as possible I mean this is obviously not an exhaustive list of options for exercises that destagnate but these are helpful and they have a little bit of a wake up energy to them it's a bit stimulating and they're characteristic they're not pacifying because that's usually what people who are at a desk job will need during the day something to kind of move that blood circulate a bit but changing body positions is a big generalized take away of this lecture it's not good to be down if you are a person that is standing most of your job then you will benefit from sitting down if you're sitting a lot you will benefit from getting up more but that changing a position is good and this is something that is happening to us Americans are spending much more time on the laptop and you got to maintain you got to maintain you got 5 minutes it's nice to come teach our staff that everybody should be learning just these exercises yeah these are super fun I love this save me in school we love to yeah totally so we kind of already talked about this I'm not going to belabor this point because we know you have a couple of minutes but this is just a self check in first of all you're checking for asymmetries assuming you know what all this is right but it's pretty simple yeah so hip flexors are in the front hamstrings are in the back hamstrings so basically can I interrupt so basically what this says is you can do a check in with your foundation with what is carrying your spine around in space by assessing the tightness in the front of the hip and in the outside of the leg all the way down to the foot and the inside all the way down to the foot and then the outside or the back line all the way down to the foot so you've got all of those four sides so to speak of the hip joint then inform the spine go ahead with what you're going to say yeah no and that's exactly right and these are some common pain patterns in relation to those tight areas but you know everyone's different so great so this is kind of the lifestyle question right we all have goals for what we want to do but it's not always possible to do them all so I think we won't spend as much time on this slide but what I do want to say and I guess we can go here is that what's Maslow's hierarchy yeah that's a pyramid of need like from basic so at the very basic level your needs are room and board you know to be considered you know you're doing, you have that need met if you don't have room and board if you don't have food and shelter the needs above that you don't feel safe so safety, finances love and belonging having a sense of self-esteem or self-actualization are much more difficult if these foundational levels are not taken care of so Maslow's hierarchy of needs actuates itself in that self-actualization that top level of the pyramid of this hierarchy in terms of human wellness do you have that sense of of esteem in your life so this is sort of like a psychological implication of our lifestyle design for pain for the living list if somebody is really really under a lot of emotional stress they may not be able to be living a pain free life you know they may just be stressed at their desk all the time and if they got counseling to work through some of the things that are root of that their desk job wouldn't be as painful yeah we find in our office what we end up finding is that this is really impacted by stress management because any one of these can be a source of stress even if you have even if theoretically you have them if you don't have the perception is there then you know what you have so what Quinn is trying to say and we see this all the time which is really hard it's getting a little bit off topic but there are some people that will be treating and they reach this plateau and they don't get 100% better and it's not because of biomechanics it's because of really jacked up nervous systems stress the body keeps the score our bodies hold on to pain and this is something that I think isn't talked about enough but it happens pain is not just physical so I think there's also just to point out there's a relationship a very easily seen and we see it a lot in our clinical work there's a relationship between anxiety and pain those two come in musculoskeletal pain that could be just nuts and bolts biomechanical stuff can be associated with anxiety a lot we see that big one so the main point that I really want to make on this slide as far as time's sake is that there's tons of things that you could do but I think the major point is that self-care sometimes isn't enough in that you need somebody to kind of set you on the right path so to speak that's actually kind of where our name comes from clear path our clinic is right down the street so once your body identifies these issues and you start the healing process you can then snowball that into your own care and that's our goal that's part of the reason why we're teaching this is that we want to empower you to keep your health long term and we'll be the piece maybe in the beginning of the day, alright let's do this let's reorganize this, let's reset this be on your way you know and that's whatever but the point is that sometimes it's useful to just get the ball rolling and then have the tools to take care of yourself I would also add to that that self-care is taking care of yourself self-care, self-maintenance essential and when somebody's really motivated in self-care we'll make a dietary recommendations, we'll make some recommendations about the types of activities a person's doing maybe they need to see a counselor and the more that a person engages in those things the less therapeutic intervention they need at all, you know or the therapeutic interventions that they do seek that they do receive take them much further than an individual who's just going to come into the clinic and say, I have back pain, fix me and I'm not going to change anything about my lifestyle that relates to my back pain but I want you to fix me a very different image of success thank you so much for coming yeah so if you guys have questions or anything that you have more inquiry about yeah I can go back a slide, what do you need I just can't see the things on the pyramid even when I go over half the much that like basic needs and like safety financial oh good idea I can look it up on Wikipedia so these are for you did you have a question okay I thought you had your hand raised alright oh there's two each so thank you where are you guys we're on State Street past the State House at the corner of State and Bailey got it so the address there is 147 yeah and we'll look forward to seeing you again on November 19 he's so excited about this one alright well we'll hang around for a minute if you guys want to ask any questions there are also surveys from the co-op here and if you wouldn't mind giving a few checkboxes on feedback that'll tell them how great that the 19th is projected to be but this is a clear path what's this one called clear path or resolving workplace body pain cool well thank you for coming we really appreciate it it was fun I broke a sweat it was great