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Pain Free PC

Pain Free PC. Pain Free PC - Introduction. Who am I? Steve Garwood - Customer Education Librarian, Camden County Library - Personal Fitness Trainer, American Council on Exercise (ACE) What are we going to do? - A little stretching - A little talking about stretching

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Pain Free PC

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  1. Pain Free PC

  2. Pain Free PC - Introduction Who am I? Steve Garwood - Customer Education Librarian, Camden County Library - Personal Fitness Trainer, American Council on Exercise (ACE) What are we going to do? - A little stretching - A little talking about stretching - A little more stretching - Some more talking about ergonomics - And lastly, some stretching Questions to you… - Are there any areas you’re especially interested in? Request - If we do anything which causes you pain stop or reduce the level of effort, I’m assuming everyone here has NO medical conditions which would dictate that they shouldn’t be here. - I want questions

  3. Pain Free PC – Morning Stretch Explained General Upper Body (Front Cat/Overhead)

  4. Pain Free PC – Morning Stretch Explained Shoulders (Shrug/Rolls)

  5. Pain Free PC – Morning Stretch Explained Neck (Head turn/RCA Dog)

  6. Pain Free PC – Morning Stretch Explained Wrists (Wrist Turn/Shake out)

  7. Pain Free PC – Morning Stretch Explained 3 Deep Breaths

  8. Pain Free PC – The problems (Why you should stretch) Back/Neck Pain Your spine tends to compress…especially if your posture is bad or if you lift incorrectly Stiff Muscles Since you’re not moving much… Tight Joints Again, since you’re not moving much… Poor Circulation Blood tends to settle in the lower extremities when sitting for long periods Repetitive Strain injuries Injuries caused by repetitive movements Tension and StressIntense mental focus isn’t always a good thing

  9. Pain Free PC – When to Stretch • Morning “1st thing” • When arrive at work • Every hour (quick stretch) • Whenever you need more energy • Before bed

  10. Pain Free PC – Benefits of Stretching • Decreased Muscle Tension • Increased Circulation • Less Stress and Anxiety • Decreased chance of injury • You’ll be more alert • Flexibility is just as important as Exercise, Nutrition, • and Rest

  11. Pain Free PC – Stretching Tips • Easy Stretch – Developmental Stretch • Stretch warm muscles when possible • Hold Stretches for 10-15 seconds, release, repeat • Plastic vs. Elastic • BREATHE • Feel the Stretch • DON’T Bounce/NO Pain • Be Consistent • Remember the Flexibility is just part of a whole fitness • regimen

  12. Pain Free PC – Ergonomics • Posture • Monitor • Keyboard • Mouse Pad • Wrists • Chair • Frequently change positions • Don’t pound the keys • REST • MOVE • Eliminate unnecessary computer use • Environment – Light, color, sound

  13. Pain Free PC – Ergonomics Aids • Wrist Guard • Wrist Guard for the mouse • Foot Rest

  14. Pain Free PC - Break Let’s take 10 minutes…make sure to walk around a bit, when we come back we’ll be doing more stretching

  15. Pain Free PC – Wrist #1

  16. Pain Free PC – Wrist #2

  17. Pain Free PC – Neck and Shoulders #1

  18. Pain Free PC – Neck and Shoulders #2

  19. Pain Free PC – Neck and Shoulders #3

  20. Pain Free PC – Neck and Shoulders #4

  21. Pain Free PC – Back #1

  22. Pain Free PC – Back #2

  23. Pain Free PC – Back #3

  24. Pain Free PC – New uses for a Tennis ball • Wrist and Forearm • Foot massager • Catch

  25. Pain Free PC - Conclusion Don’t forget it’s consistency that matters most

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