Although I've dedicated this blog to activities that make me feel physically wonderful, like dance, and yoga, and pilates, the truth is that I spend enormous amounts of time in front of the computer like everyone else. It's not just work, though it is also work. But many things I love to do, like writing creatively (and like, well, my work) require the computer.
This means that I can reliably count on one thing: pain.
I was recently sent a review copy of Chantal Donnelly's Pain Free at Work. The funny thing is, I've often wanted something just like what this video includes, namely a short stretching program that can be done in my office chair. But first things first.
Free at Work is a mixed-genre DVD, made up of both informative lecture segments and sets of practical exercises. It's about forty minutes long, and divided into multiple sections:
|Let me just pull up a seat...|
Pain Free Sitting
Training for Marathon Sitting - Phase 1
Training for Marathon Sitting - Phase 2
Ergonomics in the Work Place
Exercising at Your Desk
After Work Workout
Handling Pain: Elbow, Wrist and Hand Pain
Express Stress Relief
In Pain Free Sitting, Chantal demonstrates how to sit correctly so as to minimize the curvature of the back, and reduce pain. She uses a live model and anatomical charts. As much as I am easily bored during this kind of lecture, the truth is that I realised how much I am doing wrong when I sit at a desk. (Just right now I was sitting back with my legs crossed on the chair!) I've always known I was sitting poorly, but having it spelled out somehow helps me to check my own posture. (Now I am sitting up straight, abdominals in. Aren't you proud of me?)
I found Ergonomics in the Work Place very useful. Again, this is the kind of thing I've read dozens of articles on, but I've rarely been able to control my work space to the extent needed to have an optimal setup. What I liked about this section is that Chantal and ergonomics expert Brad Hutchins deal with laptops, which I never have seen before. The assumption tends to be that you have a huge desk computer. The other thing I liked was Brad's point that even making one improvement is better than nothing. I don't have to have the perfect setup at work, but changing one thing is still good.
|This is the secret to good laptop mojo!|
Express Stress Relief was really express. It is a short conversation between Chantal and Dr. Jeff Gero, and includes a few strategies on dealing with stress. Mainly deep breathing, meditation, and positive thinking. Honestly, I think each of these take enough training to do them right that having a short segment on them is not particularly helpful.
The lectures with some exercises:
Training for Marathon Sitting - Phase 1 is basically an introduction to connecting with your transverse abdominal muscle. Chantal provides some strategies for strengthening it while doing everyday tasks. Again, simple, but good to have the reminder. I do think that people who have not had training in accessing this muscle might benefit from even more detailed instruction. (I found Helen Byrne's postnatal conditioning workout to be particularly focused in this respect.)
Handling Pain: Elbow, Wrist and Hand Pain is another brief segment, including two self-massage techniques for dealing with elbow and hand pain that were completely new to me. Short, but very worth while.
The exercise programs:
The real gem of Pain
Free at Work for me is Exercising at Your Desk. This is a compact set of exercises you can do at your desk that will gently stretch everything from the feet to the head. The thing I particularly like about this is that the exercises do not look weird -- that is, you don't have to get into any funny or embarrassing positions to do them. You could do them around your coworkers and no one would bat an eye.
Training for Marathon Sitting - Phase 2 is a gentle yoga and pilates-type workout for stretching the back and building strength in both abdominal and back muscles. Chantal suggests you watch it through before doing it. This is a good idea, as the cuing is minimal. (I would have liked for everything to be cued.) That said, she does give good prompts on form and using the abdominal muscles for support. And she has one of the demonstrators show modifications, sometimes using a Swiss ball.
|This is just a delicious inner-thigh stretch|
Finally, there is an After Work Workout that uses a thick foam roller for stretching and relaxation. I didn't have the prop, so I didn't do it! I can say that the other two workouts are simple but definitely relaxing.
In short, I think Pain
Free at Work can be very useful to anyone spending a lot of time at a computer. Watching the lecture segments is not as much fun as doing the exercises, but I did get some good tips out of them. I think the best way to use it is to keep it in your office and do the stretches and self-massages on a regular basis, once or twice a day, as a preventative measure!
Labels: anatomy, back, body awareness, hand exercises, pilates, shoulders, stretching, Swiss ball, therapy, yoga