Laptop and Briefcase Ergonomics. Pack it light, wear it right!

Laptop and Briefcase Ergonomics
Pack it light, wear it right.

Here are some simple strategies to prevent injury while traveling with work related items, keeping you healthy and on the job.

Heavy laptop bags or briefcases can take their toll on your back, neck, and shoulders. Poor posture as an over loaded bag, or one that is carried improperly, can cause the carrier to lean to one side.

Choosing the right bag

1. Select a bag made of lightweight material such as vinyl or canvas.
2. Choose a bag with wheels to help you take the load off your spine.
3. Backpack style laptop bags with wide, adjustable, and padded straps are an excellent option because they distribute the weight evenly.
4. Bags with a single shoulder strap are not ideal. However, if you choose this option, ensure the strap is long, wide, adjustable, and padded if possible. Ensure that the straps do not fit too snugly. Poorly designed shoulder straps can dig deep into muscles causing strain and pinched nerves.

Packing your bag

1. Reducing the weight you need to carry is important to avoiding injury. Take time to check your bag or briefcase each day and remove items that you do not need.
2. Always pack the heaviest items at the bottom of your bag and make use of pockets to distribute weight evenly over the bag.

Carrying your bag

If you choose not to use a bag with wheels, wearing your bag correctly is an absolute must.

1. When using a backpack style case, use both shoulder straps and the waist strap, and adjust them to minimize movement of the bag.
2. If you have single strap bags, place the strap over your head and across the shoulders to distribute the weight more evenly across your back.

Other tips

1. Try to maintain good posture. When standing, your head, shoulders, hips, and ankles should line up, one comfortably above the other. Your knees should be slightly bent and your feet should be shoulder-width apart or more. For good posture, try to flatten your back against a wall or chair. Roll your shoulders back and down and slowly pull your head and chin back.
2. Exercise can help prevent injury. Regular exercise such as walking, swimming, or bicycling will help the body stay conditioned. Stretching before and after activities will help reduce muscle strain.
3. Specific strengthening exercises for the back and abdominal, or core, area will help promote good posture, condition muscles, and prevent injury.

Remember to Pack it Light and Wear it Right

Injuries resulting from improper lifting and carrying of a heavy load can become chronic and can impact your quality of life. If you experience pain that lasts more than two or three days, call for an appointment for an evaluation and / or consultation.

Please visit our website for additional information 

                                                      

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605 - Chicago, IL 60602

Phone: 312-269-5556
Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430

Phone: 708-798-5556

 

Therapy...Fire & Ice

Therapy

Hot / Cold therapy - heat or ice therapy - has been around for a long time. Both are quite beneficial when used for the right application at the right time. The key is knowing whether ice or heat is needed.

Ice

In general, cryotherapy slows down blood circulation in an area to reduce pain and swelling after an injury. Inflammation and pain often accompany an acute injury. So in the first 72 hours after an injury, only apply ice.

 

Ice reduces inflammation and numbs the pain in short spurts like 10 minutes at a time once an hour. Be sure to use a towel between you and the ice pack.

Heat

In general, thermotherapy relaxes muscles and joints.  

If you are directed to do so by your doctor, apply heat (A moist heating pad is fine.) for 10 to 15 minutes.  

 

Combination: Heat/Ice

Your doctor may direct you to do the hot/cold/hot routine. If so, apply heat for 10 minutes then an ice pack for 10 minutes followed by heat for 10 minutes.

 

Heat sedates muscles and joints, and cold drives out inflammation. A balance of the two will oftentimes produce the best results.

Use cryotherapy ( ice ) and thermotherapy ( heat ) as directed by your physician. If anything aggravates your condition, discontinue and contact Chiropractic Care. 

                              

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605 

Chicago, IL 60602 - Phone: 312-269-5556 

Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430 

Phone: 708-798-5556

GOLF...The Swing of Spring!

THE SWING OF SPRING

The weather has finally started to warm up, and many of us start to think about the great outdoors in a different way. We don't have to worry about staying warm as much and we can start to think about warm spring days and playing golf. It's time to get off the couch, dig out the clubs, and hit the fairways. Well, maybe we can't hit the fairways just yet but we sure can get our bodies ready to hit the ground running. Months of reduced activity can have negative effects on our bodies. Below are some great exercises I came across at SPORTS FITNESS ADVISOR that will help you get ready for golf season. The golf swing can be very hard on your body and it is very important to be flexible to reduce the chance of injury. If you have any questions about any of the stretches or any golf injuries, give us a call.  

Chiropractic Care Millennium Park

312-269-5556  

Chiropractic Care, Ltd.

708-798-5556

We always have time to answer your questions.

STRETCHING GUIDELINES 

• You should be completely warm before starting this routine. Do 5-10 minutes of brisk walking or jogging on the spot to increase heart rate and pump blood to the major muscle groups.
• Perform the stretches in the order below.
• Hold each stretch for 20 seconds, relax and then repeat for another 20 seconds before moving on to the next stretch.
• The muscle group being stretched should feel slightly tight diminishing as you hold the stretch.
• Cease the stretch immediately if you feel any pain or if tightness increases as you stretch.
• Remember to breathe as this promotes relaxation and prevents an increase in blood pressure!
• Perform this routine a minimum of 3 days a week for 6 weeks - ideally 5-7 days is best.

Golf Stretching Program

Dynamic Stretches
Start with some arm circles - perhaps 10 clockwise and 10 counter-clockwise. Next do some twisting from side to side - keep your feet shoulder width apart, place your hands on your hips or at chest height and turn from side to side 15-20 times. These dynamic stretches just help to increase blood flow and loosen joints before moving onto the static stretches.

Shoulder & Chest Stretch
This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as possible and bend forward from the waist and hold.

Shoulder Stretch
Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm.

Triceps Stretch
Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.

Chest Stretch (Wall)
Place an outstretched arm against a wall or doorway and lean forward with that shoulder. You should feel a stretch in your chest when you lean forward. Hold and repeat for same arm then repeat 2 stretches for other arm.

Back Stretch
1. Start by kneeling on the ground with your arms out in front of you.
2. Slide your arms further away and slowly shift your hips back towards your feet until a comfortable stretch is felt.
3. Now slide your hands to the right until a stretch is felt down the side of your torso. Repeat to the left.

Low Back Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should be bent so that your knees are aligned.

Butterfly Stretch
1. Sit in upright position and place heels together.
2. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh.
3. Remember to keep low back straight to emphasize stretch.

Hamstring Stretch
1. Sit in upright position. Tuck foot near groin with opposite leg straight.
2. Bending from the hips and leading with the chest, reach down until a stretch is felt in back of thigh.
3. Remember to keep the low back straight to isolate stretch in hamstring

Quad Stretch
1. Stand with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold, relax and repeat before changing legs.

Forearm/Wrist Stretch
Stand with your right arm extended straight out. Pull back your fingers with the other hand until you feel a stretch in your forearm. Hold, repeat and then repeat 2 stretches on other arm. 

These golf stretching exercises, performed regularly will help to promote relaxation in the muscles. This has the added benefit of also increasing body awareness, which is so important for maintaining a consistent swing pattern.

Additionally, the more a muscle group can relax, the more forcefully its opposing muscles group can contract. Coupled with a suitable strength training program these golf stretching exercises will help to increase your power with every club.

Reference: http://www.sport-fitness-advisor.com/

For additional information, please call our office(s) or visit our website!

We also recommend the personal trainers at Sweat Equity (2413 183rd Street, Homewood - 708.957.4770) who are Golf Conditioning Specialists.

                                          

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605 

Chicago, IL 60602 - Phone: 312-269-5556 

Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430 

Phone: 708-798-5556