mva presentation march 20 - telecom...

4/2/2013 D. Murray; MVA Presentation

Help!Denise Murray•ACSM Certified Personal Trainer & Health Fitness Specialist

•Arthritis Foundation: Exercise Program, Tai Chi, Walk With Ease

•Tai Chi for Health Institute Certified Instructor

•Yoga Alliance, RYT

Work & Lifestyle Related Musculoskeletal Disorders (WMSDs) & Osteoarithtis (OA)

WMSDsare difficult to define, the disorder is often classified as:•Repetitive Motion Injuries•Repetitive Strain Injuries •Cumulative Trauma Disorder•Occupational Neck and Shoulder Disorders•Overuse Syndrome•Regional Musculoskeletal Disorder•Soft Tissue Disorder


OA is the most common form of arthritis, cased by the breakdown of joint cartilage. Risk factors for developing OA include:

• Heredity•Obesity•Injury•Joint Overuse •Other Diseases

A few minutes of daily Range-of-Motion exercises can make the difference • Reduce muscle pain & stiffness • Help to release muscle tension

from stress and activities of daily living (ADL’s)• Improve / Maintain Flexibility


For joint health the Arthritis Foundation recommends active range‐of‐motion exercise be performed 1 to 2 times daily.

ROM exercises refers to gentle stretching and movements that allow joints to move through their full range of comfort.

Program Outcomes• Reduced levels of pain, stiffness and fatigue• Improved Strength• Improved Range‐of‐Motion for Activities of Daily Living


The Arthritis Foundation Exercise Program, AFEP, evidence‐based programs proven to improve the quality of life of people with arthritis and joint health management.

AFEP requires no special equipment necessary. Exercises can be done exercises can be done in the work environment

Sin No. 1 Excessive arm abduction Shoulder Strain and Poor Posture

Shoulder Backward CirclesPurpose ROM & Posture

• Sit at the edge of chair •Move shoulders slowly up, back and around in a circular motionDo not go in the opposite direction this encourages a rounded shoulder posture


Sin No. 2 Going Beyond Your Reach Increasing shoulder fatigue

Figure 8, Shoulder SwingsPurpose: ROM• Standing or sitting in good posture extend arm out , keep elbow soft with a slight bend•Mindfully and slowly draw the figure 8, horizontally in front of the body, 3x’s• Repeat same movement vertically, 3x’s


Sin No. 3: Excessive neck flexion and extension This can increase in pressure on the intervertebral discs in the cervical spine.

Chin TuckPurpose: ROM & Posture•Look straight ahead. Make an “L” with the index finger on chin and thumb on breastbone•Glide chin back away from the index finger to make a double chin•Hold for 3 seconds, then relax


Sin No. 4: Twisting your neck Twisting of the neck can cause shear forces on the intervertebral discs in the cervical spine.

Head Turn (Rotation)Purpose: ROM & ADL’s•Look straight ahead•Turn head to look over shoulder•Hold 3 seconds•Return to front•Repeat to other side


Sin No. 5 Twisting your trunk. Twisting the trunk increases pressure and shear force discs and can cause back pain and disc injury.

Trunk Rotation Purpose: ROM, ADL’s, Driving & Looking Behind •Sit or Stand•Cross hands or place them on hips•Twist trunk around and look over shoulder•Be sure you are turning at the waist, not at the neck or hips•Repeat on opposite side


Sin No. 6: Bending your trunk Bending the trunk increases pressure on the intervertebral discs and increases the shear force


Abdominal Strengthener Purpose: Strength• Sit at the edge of chair, arms straight out in front• Pull navel to the spine• Keep back straight, lean back until you feel abdominal muscles tighten (Don’t touch back of chair• Hold for 6 seconds while breathing slowly

Sin No. 7: Wrist flexion and extensionBending your wrist increases pressure in the carpal tunnel and compresses the medial nerve.

Wrist Bend, Flexion and ExtensionPurpose ROM•Sit or Stand with elbows tucked to sides and palms face down•Bend wrist up, Hold for 3 full breaths•Bend wrist down, Hold for 3 full breaths


Sin No. 8: Using a pinch gripPinch grips increase strain on the forearm muscles as well as the finger muscles, which are the smallest muscles in the body.

Finger CurlPurpose: Picking up and holding

objects, ROM• Hold a sheet of paper in one hand• Crunch paper into a small ball• Using the same hand unfold the

paper, opening it up to its original size

• Repeat with other hand with a new piece of paper


No. 1 Deadliest Sin: Not moving enough.


“ Researchers have linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome — a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels”Mayo Clinic


Centers For Disease Control, CDCExercise Recommendation for Moderated Intensity Aerobic

Exercise

•30 minutes a day•5 days week •2 hours 30 minutes weekly, 150 minutesGood News: 10 minutes at a time is fineNot only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day.

As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.

Try going for a 10‐minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate‐intensity activity.

References

• Canadian Center for Occupational Safety http://www.ccohs.ca/oshanswers/diseases/rmirsi.html

• Centers for Disease Control, http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

• Web MD, http://www.webmd.com/osteoarthritis/guide/osteoarthritis‐basics


• The 10 Commandments of Ultrasound Ergonomics, Advance for Imaging Radiation Oncology e‐newsletter http://imaging‐radiation‐oncology.advanceweb.com/Features/Top‐Story/The‐10‐Commandments‐of‐Ultrasound‐Ergonomics.aspx

a MUST read

• Arthritis Foundation, http://www.arthritis.orgLearn how to KEEP

your joints HEALTHY

mva presentation march 20 - telecom...

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