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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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Wellness Lounge
8898 Clairemont Mesa Blvd, San Diego, CA 92123
p: 858-245-6049
e: wellnessloungespa@gmail.com
 
Wellness Lounge Mission Bay
1548 Quivira way, San Diego, CA 92109
p: 858-285-5602
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We offer outdoor, donation based yoga every Saturd We offer outdoor, donation based yoga every Saturday & Sunday at 11am. All students must provide their own mats and classes will be held at Hospitality Point. ⁠
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Prefer an earlier class? The amazing @groundedmbb hosts a 9am, 30 minute class every Saturday in front of our Mission Bay office!⁠
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Have you tried acupuncture yet?! The aim of acupun Have you tried acupuncture yet?! The aim of acupuncture is to not only treat symptoms, but to treat the whole patient and restore balance between the physical, emotional and spiritual aspects of the individual. Acupuncture is commonly and traditionally used as a preventative treatment, which is the most important benefit of this medicine. For a full list of complaints acupuncture can help relieve, check out our FAQs page on our website!⁠
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Why is chiropractic during pregnancy SO important? Why is chiropractic during pregnancy SO important? From the time of conception to several months after the birth of her baby a mama's body is undergoing constant & dramatic changes.  Chiropractic care enables her system to adapt with greater ease to these nonstop demands. ⁠
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By keeping the nervous system free from interferences chiropractic care empowers the mothers body to function at its' best, keeping her and her baby as healthy as possible. By keeping the spine and pelvis in proper alignment chiropractic care creates the ideal environment for the little one to move, grow and develop. Plus, establishing pelvic balance and alignment has been shown to reduce labor and delivery time. ⁠
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Join us for outdoor yoga every Saturday & Sunday o Join us for outdoor yoga every Saturday & Sunday of January starting 1/16 with our awesome YTT graduates Kenna & Julie! Classes are donation based and are held at Hospitality Point at 11am. Sign up on our website today! ⁠
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