Sitting too much while working from home? Follow these steps to get more movement in your day

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Working from home has forced us to make some pretty abrupt changes in our daily routines. We have the best intentions to meet your daily step goals. It can be harder to do when you’re spending more time in the house. Working from home has increased our risk of sitting disease.  We are sucked into a more sedentary lifestyle when you don’t really have anywhere to go and the couch is literally right there.

 

When you’re spending more time in the house, getting in 10,000 steps can be a bit challenging. These tips and tricks will help get you there.

 

  1. Set an alarm to stand up. Because of Covid, we have evolved to be sedentary. Technology has made it all too easy for people to spend their lives moving from car seat to office chair. Standing is Paramount for our health. Standing relieves some of the pressure on the spine. When you sit down your core muscles relax putting all the stress on your (lower) spine, this causes frequent back pain and the so-called ‘Tech Neck’ and ‘ihunch’. Stand as much as you can…whenever you can. Walking, stretching and exercises burns 3-5 times the calories than sitting does.

 

  1. Drink more water: Several studies have shown that even mild dehydration in men can lead to increased fatigue and anxiety. It can also negatively affect memory and cognitive performance.  Similarly, other studies showed that slightest dehydration in women can cause decreased concentration, depression, headaches, or migraines. The simplest tip which unfortunately is the least practiced by office workers is keeping body fluids replenished by drinking water regularly to perform better mentally as well as physically. Lastly, you will have to urinate more. Forcing you to get up

  2. Alternate your office chair. Sure, your chair should be (for the most part) ergonomically correct. Who’s to say that you have to sit in that chair all day, though? Swap out your chair for an exercise ball that you can use at certain times of your workday instead. You’ll be exercising your core and leg muscles without even realizing it as you work on those expense reports. For an even bigger benefit, take your laptop with you; place it on your kitchen counter (or any other high shelf) and work while standing up.

If you are ready to improve productivity and be more comfortable as you work from home. Shoot me a DM to set up your virtual posture screen. So, we can make your desk more Ergonomically sound.

 

Follow me on Instagram for more posture and ergonomic hacks so you can work comfortably from home.

 

3 simple at home exercises to fix Text Neck

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It’s safe to say you’re probably reading this article from your handheld device or computer screen. It’s also safe to say you are probably hunched over, engaging in a seriously harmful position.  When you are hunched over reading an article, tweet, etc. You are increasing your risk of text neck.

Text Neck is a serious postural dysfunction that we ALL suffer from. Take a look around. How many of your friends, family, co-workers having this flexor dominant posture?  Are their shoulders rolled forward, neck out like a turtle? This has become the new posture of this generation. Our bodies are adapting to technology at an alarming rate. 

What is Text Neck? Definition: head forward, shoulders rounded, and back slumped. This flexor dominant position, also known as “text neck,” is a real epidemic.

Most people spend approximately five-seven hours per day on their phones. Endless amounts of scrolling and Google searches. That amount of screen time can lead to some serious text-neck aches and pains…OUCH! 

Researchers at Harvard Medical Health predict that 7 out of 10 people will experience neck aches at some point in their lives. Because let’s be honest. Are we really going to put down our smartphone??? 

Let’s talk about what text neck and what it does to your body. It compresses and tightens the muscle, tendon, and ligament in the front of the neck. At the same time, it lengthening the muscles, tendon, and ligament structures behind the neck. Now, you have these push/pull muscles imblances going on. 

Image result for weight on head postureThe human head weighs 8-10 pounds. For every inch, your head is tilted forward, the weight your neck has to carry doubles. But ditching our devices isn’t really an option. Instead, what we can do is make sure we do corrective exercises that help us adopt healthy tech posture to prevent the aches and pains associated with text neck.

 

Here are my top 3 corrective exercises to reverse Text Neck

 Chin Tucks

1) Chin tucks. Sit up tall in your chair and keep your chin parallel to the floor.

2) Without tilting your head in any direction, gently draw your head and chin back, like you’re making a double chin (the only time we want a double chin).

***Be careful not to jam your head back. You should feel a stretch along the back of the neck***

 

Cat/Camel

1)To begin with, the ‘cat’ phase, use your core strength to curl your spine toward the ceiling while tucking in your tailbone as you exhale.

2)Lengthen your neck and allow your chin to reach down and in, toward your chest, so your ears are next to your biceps.

3)To begin the ‘cow’ phase, scoop your pelvis so your belly drops down to the floor as you inhale. Broaden across your shoulder blades, drawing your shoulders away from your ears, and lift your chin and chest to gaze up toward the ceiling.

Change how you hold your phone

This is the most simple and ALWAYS ignored way of reversing Text Neck. Simply, get out of the iHunch position by bringing the screen to eye level so your head is not slouched.

Adopting a healthy tech posture is so very important. Especially, in our work from home culture. Try these 3 simple movements to help reverse text neck and relieve your deskbound aches and pains. 

 

For more info on how to adopt a healthy tech posture. Follow me on Instagram @mikejonestoday

 

How to Treat Forward Head Posture

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Forward head posture occurs when your neck slants forward, placing your head in front of your shoulders. It’s caused by bad habits, such as spending long periods sitting at your computer or looking down at your cell phone. Forward head posture forces the muscles in your neck and back to work harder to keep your head upright.

When dealing with this “new posture” of today. I treat it similarly to treating whiplash. I address the scales which is a group of muscles located on the side of the neck. Originating from the neck vertebra, they run all the way down to the first rib. The primary purpose of the scalene muscles is to laterally flex the neck (i.e., to tilt your head sideways).

How to perform a Scalene Release
1. Locate your lateral scalene by placing your fingers right above your collarbone, halfway out to your shoulder. There you should feel the muscle attachment of the scalene.
2. Hold down the muscle and bend your head to the opposite side. …
3. Do this combination of movements until you feel the muscle release.

👋🏾Follow me on IG @mikejonestoday for daily fitness, rehab and #selfcare tips!!!

Why Won’t My Baby Bump Go Away?

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You’ve carried your little one for 9 months. But, 9 months postpartum you are still having trouble losing the excess weight around your core? The answer may be this often ignored condition called, Diastasis Recti.

When you are pregnant, your stomach stretches to accommodate the baby growing inside of you. Your stomach will stretch where there is the least resistance. Which is usually right down the middle.
In some cases, the fitter you were or the harder your abs were before pregnancy, actually can make it more difficult to snap back!

What is Diastasis Recti?

Diastasis (which means separation) recti (outer abdominal muscles) are the separation of the outermost abdominal muscles. When the muscles separate the connective tissue joining this muscle stretches sideways. The job of these muscles (called rectus abdominis) is to support your back and your organs.

100% of moms have some level of Diastasis Recti by the third trimester. Even men can acquire this condition from fad dieting or from performing incorrect weightlifting techniques.

Your chances of ab separation are increased when having a child after age 35, delivering twins/triplets, or have more than one child.

What are some signs of a diastasis?
Feelings of weakness and back pain after pregnancy are common, so diastasis is something that often gets missed

Although diastasis isn’t painful and is not typically obvious until the postpartum period, it can sometimes be detected around the 25-week mark during pregnancy via a physical exam or ultrasound.

Signs during pregnancy is when the belly takes on a cone or dome-shaped look when you activate your abdominal muscles as you’re leaning back on the couch or trying to sit up in bed

Other signs include:
• Weakness in core
• Low back pain
• A bulging belly
• Poor Posture
• Outie belly button
• Constipation
• Half football bulge when bringing the shoulders off the floor
• A belly that gets bigger after eating and at the end of the day
• Urine leaking while laughing or sneezing

A lot of moms say their core feels weak when they go to pick up something like a bag of groceries—it feels like there’s nothing there

Diastasis is not bad—it’s what your body is naturally supposed to do to accommodate the growth of your baby. Postpartum, it’s bringing the abs back together and restoring function in those muscles that are important.

So why should you care if your muscles are separated?
Because separated muscles are weak muscles. Separated muscles cannot do their job of supporting your back and organs. To achieve a strong core, your muscles must be close together. The sideways stretching of the connective tissue causes it to become thinner and weaker.

So, what happens is this weak saran wrap-like connective tissue is NOT effectively supporting your belly button, low back, and organs. They are only supported when the muscles are close together.

What are the effects of a diastasis on the body?
Back pain, abdominal hernias, poor posture, pelvic floor problems, gastrointestinal disturbances like constipation and bloating are all effects of a diastasis.
They occur when the support system for the back and organs are the weak connective tissue instead of the muscles. Most women who have had a baby do have diastasis recti.

Steps for testing

• Lie down on your back with both knees bent
• Place your index and middle finger directly above your belly button.
• Raise your head and shoulders off the supporting surface and feel for any gap or dip under your fingers. Note the width and depth of separation.
• Lower your head and shoulders back to starting position

Repeat this test 1-2 inches below your belly button and about 1-2 inches below your sternum.

Clinically, Diastasis Recti is defined by a separation > 2.5 cm wide, this is about 2 fingers wide. But it is really the depth that indicates how strong your connective tissue is which is what will keep your tummy in.

And the difference in depth when engaged which shows how well your TVAs are firing.

How to heal Diastasis Recti

Don’t freak out if you’re less than eight weeks postpartum—healing takes time. During this period, some women are lucky enough to have what is called a “spontaneous recovery,” meaning the connective tissue linking the large ab muscles knits back together or comes close enough to restore normal core function.

Most women will say, ‘I look like I’m still five months pregnant. I’ve lost my weight, and I’m back in my normal jeans, except for my tummy. Usually, it’s not baby weight. It’s the diastasis.

I’ve known some of my clients to wear corsets to bring the abs back together. Unfortunately, this a short-lived option because you still are not addressing the muscles of the core.

Before you get down on the floor to exercise and do 100 crunches a day. You should know that most common core exercises—crunches, abdominal twists and, when done incorrectly, planks—can all worsen the condition.

The best ab exercises for women with diastasis are the ones that target the deep core stabilizers.

These exercises tend to be low impact exercise that won’t even make you break a sweat. They are just as effective and more beneficial for your condition than you dong a 30min core class at the gym.

Things you should avoid:
Avoid traditional crunches, sit-ups, and planks postpartum until your abdomen is healed from diastasis recti. These exercises can make the condition worse.
• Strenuous exercises where your ab muscles are bulging out
• Holding your baby on one hip, if it’s painful
• Lifting or carrying heavy loads
• Coughing without supporting your ab muscles

If you have any questions please comment below, and if this was useful for you please share this article. Don’t let other mommy’s wonder WHY they can’t regain their flat belly.

It’s never too late to get it looked at. There’s always something you can do!

For more information on how to heal Diastasis Recti visit: www.mikejonestoday.com 

For 30 Day core correcting program: http://www.mikejonestoday.com/coreclass

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“The stretches and exercises Mike taught me has made a huge difference in my low back”
“I tried this program for the initial 30 days and I was blown away.”
“I have learned so much about how to take care of my body and live pain free.”

Exercises You Can Do Literally Anywhere

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Always on the go with no gym in sight? Try this exercises to correct posture and give you nice, toned shoulders and arms.

When doing the seated row with a resistance band, it’s important to sit up straight — to get the most benefit from this back strengthening move and to avoid injuring your back.

Step 1

Assume start position as shown by sitting on floor and wrapping tube around feet. Make sure to sit up as straight as possible.

Step 2

Bend at elbows and pull band toward body.
Step 3

Squeeze shoulder blades

Step 4
Return to start position

Lost in the gym and looking for a quick workout routine? Check out: https://www.mikejonestoday.com/fit-functional-challenge/

Why your smartphone is a pain in your neck

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Chances are you’re reading this while leaning over a table or slumped back in a chair. Your head is tilted forward; your shoulders are curved.
If you’re on a mobile device, your arms are bent by your side and your back hunch is even more profound.
Am I right?
The position you’re in is probably causing you pain, whether you’re aware of it yet or not. Don’t worry, physical therapists have a diagnosis for the headaches, neck cricks, and achy shoulders. They call it “Text Neck.”

Want to find out how you to can ease “tech neck” pain? Want to know the secrets of eliminating “tech neck?” Find out how: https://goo.gl/tTxrFg