Deskercize Can Save Your Life

An article in the American Journal of Epidemiology found that women who sat six or more hours a day were nearly 40 percent more likely to die over a 13-year-stretch, than those who sat less than three hours. As for men? Sitting for more than six hours was linked with an 18 percent higher risk of death.

Conclusion: sitting for as many hours as humans do is not normal, or healthy, for the way our spines have evolved.

A really interesting article I recently read pointed out the serious health dangers that men and women are experiencing as a result of sitting too long, or sitting without the proper ergonomic set-up. These health problems also applies to people who frequently use their cell phones, laptops, and IPads - which is just about everybody. Of course, our children are suffering as well!

Conclusion: Humans must create time - even if only for one minute - to move their bodies while they are sitting.

Deskercize: Upper Back Stretches

Here are 3 simple exercies you can do at your desk:

1) Shoulder shrugs With your feet flat on the ground, straighten your back and allow your arms to hang at your sides. Inhale and hold your breath while bringing your shoulders straight up as high as possible, then spueeze them tight for about two seconds. Breathe out and just let your arms drop back down. Do about eight to ten shrugs per set. For a bit more challenge, consider adding some lightweight dumbbbells to the mix.

2) Shoulder rolls Inhale and hold the breath while bringing your shoulders straight up as high as possible. After pulling your shoulders up to your ears, move them back and down a circle. Repeat the same movement in the forward direction as well. Five rolls both back and front should be sufficient.

3) Butterfly wings Sit up straight and touch your fingertips to your shoulders with your elbows pointed out to the side. Keeping your fingers in place, exhale and slowly pull your elbows together in front of you until they touch. Breathe in and allow your arms to move to their original position. Five "wings" both back and front should soften up your mid-back stiffness.

You Can Do More

There are tons of videos on YouTube that you can research for desk excercises. Create a 1 minute routine for your shoulders and neck that you can do anywhere, anytime

Email me if you need help finding simple exercises to do.

True,

Dr. Mark

Announcements

Yoga & Meditation Intensive - August 21

At the upcoming monthly yoga and meditation Intensive, the main theme will be about a very specific way that many yoga masters use to "disappear" so that they can stop identifying with their stressful thoughts.

The class is limited to 8 people and is open to patients, their guests, and the general public.

To learn more about Intensive, click here.

To register for the Intensive, click here.

Workshop for Parents with Tween &s; Teen Boys - The last workshop I'll teach this year will be held in San Rafael on Friday, Nov. 9 and Saturday, Nov. 10. The workshop is called, "Raising Your Song To Be Happy, Responsible and Resilient - Without Nagging Yelling or Punishing."

This "boot - camp" style workshop is a rite of passage initiation for parents, as they learn how to let go to their son as a "boy", so that he can trust you to confidently guide him to be successful on his own. You'll learn how to skillfully use your authority and influence in a way that will help your song become better prepared for the challenges of the adult world.

Click here for more details.

Dr. Matt - Dr. Matt will be covering th epractice on Friday, October 26th, while I am away teaching that weekend in Santa Cruz