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Three-Part Series: Are You A Professional Desk Jockey?

January 22, 2020 by WellnessLoungeSpa

 

 

Written by, Dr. Austin Abbruscato

Image result for back pain sitting at desk"

Are you a professional desk jockey? Sitting typing emails, or writing notes, or graphic designing? No doubt that “spot in between your shoulder blades” is on FIRE (not in a good way) at the end of the day. Or maybe it’s the neck, at the base of the skull? And that old faithful tension headache is starting to kick in? Shallow breathing, shoulder pain, low and mid back pain, migraines, fatigue; these are all symptoms of “Upper Cross Syndrome” and “Lower Cross Syndrome”.

At first, this dysfunction causes mild to severe physical discomfort. After continued wear and tear of your body, more of the body’s systems begin to become affected. Breathing becomes more shallow because your rib cage is being caved and compressed in, shallow breathing leads to a decrease in circulation around the body while your body is at rest (like all day at work), and less circulation means more achy muscles. Ah! I see a cycle here. Not to mention side effects such as poor digestion and heightened menstrual cramps might start showing themselves as well. 

But guess what! We can fix this! We can make our posture pretty so we can be pretty on the inside and out. Here are a few good places to start:

 

Pec stretches 

Image result for pec wall stretches"

I love this pec stretch up against the wall, rather than through a doorway. It takes the elbow out of the equation and really focuses the stretch into the pec minor tendon and the anterior deltoid.

Hold each side for 30 seconds, twice. And don’t forget to BREATHE. 

 

Wall Angels

Image result for wall angels exercise"

 

Keep your ENTIRE torso as flat against the wall as possible, with NO lower back arch. Keep you abdomen tight and tucked in to help. And try to keep your elbows, wrists, and back of hands touching the wall.

Slow and steady for 2-3 minutes

 

Chin Tucks

Image result for chin tucks exercise"

This exercise brings your head back over the shoulders to align the neck and take away any excess pressure. By doing this, you get to strengthen all the deep muscles directly attached to your spine. Yay! When these muscles get strong, muscles like your upper traps get to relax a little because now they aren’t working as hard. You’re basically delegating out responsibilities to the muscles that have gotten lazy and are taking WAY too long of a lunch break.

Try doing daily, 50 reps per day, for two weeks. Then perform as needed (like after 12 hours at a computer!)

 

Upright Lunges

Image result for upright lunges yoga"

Release the hip flexors from their tension prison! These muscles originate from much higher up than many thinks, so the upright posture of the torso helps to lengthen the deep psoas and iliacus to give a better overall release.

Hold each side for 1-5 minutes. Keep the abdomen engaged for stability and to aid in a deeper stretch. Use blocks as stilts if having the arms in the air too wobbly!

…and lastly…there’s always yoga!

Category: chiropractic, fitness, health, Uncategorized

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Spring is a time of transition and growth. We see Spring is a time of transition and growth. We see this all around us in nature but, it’s often true in our lives as well. If you feel the energy of Spring thrusting you into a transitional state, keep in mind, the new growth on a tree in Spring starts out green and flexible. That’s you: starting out, green. It’s okay if it’s a hard place to be. This is temporary, a season. Be like the new branch, bend with the winds and rain.

Need some help staying emotionally “flexible?” Our acupuncturist & herbalist Kara can help you with that! Book your initial session today!

@ancientrootstherapies
Happy International Women’s Day to all the amazi Happy International Women’s Day to all the amazing, strong women out there!

We love all of our talented, badass female doctors, healers & staff here at the wellness lounge and are proud to be a female owned and operated business here in San Diego 💚

Book your next visit at the link in our bio. We hope to see you in soon!

#internationalwomensday #female #thefutureisfemale #fempreneur #wellness #wellnesslounge #wellnesswednesday #sandiego #chiropractor #acupuncture #massage #sandiegowellness
Instagram post 17976501814990607 Instagram post 17976501814990607
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Most of America views massage as a luxury. But mos Most of America views massage as a luxury. But most of the world understands that massage is a necessity that should be received regularly. 

In India, babies are massaged every day until the age of 3. Massage is traded amongst family members after a long day at work. And regular visits to professional massage therapists are made. 

They do this because they understand that our bodies work better when they aren’t tight, ridged, and in pain. 

We’re not meant to constantly carry stress in our bodies. 

Massage is a very important and crucial part of self-care!

If you dedicate 10 minutes a day to self-massage and $100 a month to professional massage, you should see an improvement in the way you mentally and physically feel! 

#massagetherapy #ayurveda #massage #selfcare #selfmassage #sandiego #love #yoga #routine #painrelief #mentalhealth #health
🚨NEW SERVICE 🚨 The first time our Ayurvedi 🚨NEW SERVICE 🚨 

The first time our Ayurvedic practitioner Chelsea received a ghee eye bath, she thought "this must be what it feels like at the bottom of the bag of movie theater popcorn" 

People are often shocked when they hear that she uses ghee in her eyes in the dry winter months. But she feels that ghee lubricates her eyes better than any synthetic eye drop ever could. 

And this ghee eye bath, known as a Netra Basti, is like the ultimate eye hydration and healing treatment. 

It may seem strange to soak the eye in warm ghee. But it's wonderfully soothing. 

It's healing and relaxing. Ghee helps to nourish the eye, reduce pain or tiredness from strain, and can help in conditions like cataracts or glaucoma. 

Try something new and book yourself a Netra Basti with Chelsea next month to experience this ancient ayurvedic therapy. 

#massagetherapy #ayurveda #shirodhara #massage #sandiego #netrabasti #ghee #gheebath #yoga #therapy #eye #eyehealth #hydrate #facial 

@wellnesslounge @richtimm86

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Spring is a time of transition and growth. We see Spring is a time of transition and growth. We see this all around us in nature but, it’s often true in our lives as well. If you feel the energy of Spring thrusting you into a transitional state, keep in mind, the new growth on a tree in Spring starts out green and flexible. That’s you: starting out, green. It’s okay if it’s a hard place to be. This is temporary, a season. Be like the new branch, bend with the winds and rain.

Need some help staying emotionally “flexible?” Our acupuncturist & herbalist Kara can help you with that! Book your initial session today!

@ancientrootstherapies
Happy International Women’s Day to all the amazi Happy International Women’s Day to all the amazing, strong women out there!

We love all of our talented, badass female doctors, healers & staff here at the wellness lounge and are proud to be a female owned and operated business here in San Diego 💚

Book your next visit at the link in our bio. We hope to see you in soon!

#internationalwomensday #female #thefutureisfemale #fempreneur #wellness #wellnesslounge #wellnesswednesday #sandiego #chiropractor #acupuncture #massage #sandiegowellness
Instagram post 17976501814990607 Instagram post 17976501814990607
Instagram post 18273002872108705 Instagram post 18273002872108705
Most of America views massage as a luxury. But mos Most of America views massage as a luxury. But most of the world understands that massage is a necessity that should be received regularly. 

In India, babies are massaged every day until the age of 3. Massage is traded amongst family members after a long day at work. And regular visits to professional massage therapists are made. 

They do this because they understand that our bodies work better when they aren’t tight, ridged, and in pain. 

We’re not meant to constantly carry stress in our bodies. 

Massage is a very important and crucial part of self-care!

If you dedicate 10 minutes a day to self-massage and $100 a month to professional massage, you should see an improvement in the way you mentally and physically feel! 

#massagetherapy #ayurveda #massage #selfcare #selfmassage #sandiego #love #yoga #routine #painrelief #mentalhealth #health

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