Bio-Structural Integration™: Too Much Sitting

New studies have indicated that too much sitting will shorten your life, especially if you are a woman! One study found that women who sit for more than 6 hours per day are about 40% more likely to die, that those who sat for less than 3 hours a day, compared to men at 20% more likely to die.  It can kill you. 

Sitting at a desk all day or working with repetitive and continuous movements may lead to recurrent headaches, neck and back pain or repetitive strain injuries.  An Osteopathic Manual Therapist can help you regain energy, focus and efficiency by addressing the many factors that contribute to your overall health by providing advice on exercise, nutrition and workplace posture.

At Osteoklinika we assess for mobility and structural alignment. If a particular joint is restricted or a muscle is tight, an Osteopathic Manual Therapist works to restore the full function to these structures.

It is very common in people who sit at a desk all day to have tight shoulders and neck muscles. This can often lead to chronic pain and/or headaches. If you have a problem similar to this, your Osteopathic Manual Therapists will assess you with a range of osteopathic and orthopaedic tests, then treat you using a combination of all or many of the following:  soft tissue release, joint mobilization and manipulation, stretching and indirect techniques such  functional release and cranial osteopathy.

Skilled workers performing continuous or repetitive movements or people who use a mouse repetitively may sometimes experience elbow or wrist pain, often diagnosed as ‘tennis elbow’ or ‘golfers elbow’ in the forearm and elbow region.  We treat this often with good success.

A common problem we often see is Thoracic Outlet Syndrome. This is when the blood vessels and nerves coming from your neck to your arm can get compressed in the shoulder area due to poor postural alignment, tight muscles and restricted joints. This can cause pain and numbness down the arm and into the hand.  Osteopathic Manual Therapist will work to release the muscle tension and get the joints moving better which often results in reduced pain and numbness.

Another common problem we see in people under stress at work is TMJ (Temporo-Mandibular Joint) Dysfunction. This presents as very tight jaw muscles, difficulty chewing or opening the jaw due to pain and restriction as well as possible headaches.

Bio-Structural Integration™

Bio-Structural Integration™sets the new standard of rehabilitation that is unique, effective and provides a quick relief from pain and is going to change the face of Alternative Therapy.

All of us know about physiotherapy, chiropractic, acupuncture or massage therapy. Unfortunately these modalities are used in isolation and do not address the problem at multiple levels. Therapy that is centered around only one system simply doesn’t work because the body functions as a unit. When we get injured the central nervous system may be affected, the joints will develop misalignment, the muscles will be in spasm, connective tissue and fascia become tight, the inflammatory process sets in, even internal organs can be affected.

Every cell in our body works synergetically together to maintain homeostasis. When one system is disturbed the other cannot function properly. In my method of Bio-Structural Integration™ I address the dysfunction at every level. Within one treatment I use Cranial Osteopathy to release central nervous system lesions. After that I use Osteopathic Structural Adjustments to correct the joints, followed by Myofascial Release of connective tissue. Neuromuscular Massage is implemented to reduce muscular tension, and electrotherapy helps to interrupt the pain cycle. All of the above is done within a 1 hour treatment. After the structure is realigned I recommend BioFlex Low Intensity Laser Therapy to deal with inflammation. Healing is now stimulated at the cellular level. This session may take 30 minutes to 1 hour depending on the condition being treated. Elimination of inflammatory process assists in structural stabilization of the joints

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As a result muscles and ligaments relax, fascia releases it’s tension , flexibility increases bringing back normal range of motion and reduction of pain.

After the pain is reduced and structure realigned, I might recommend a one-on-one session with a Certified Yoga Teacher to show them proper Rehab Yoga exercises to stretch and strengthten the injured area.  The program of rehabilitation is around 5 weeks long and provides more than 90% of success in bringing back a pain free life.

If you have tried every possible known therapy and still have pain, you shouldn’t give up! During many years of practice I developed protocols for numerous difficult to treat conditions.

"An Ounce of Prevention Is Worth a Pound of Cure"

If you have trouble staying fit at work, these office exercises are a great way to keep your body moving right at your desk. The moves here involving stretching and strengthening your body, all within the comfort of your office chair. This workout doesn't take the place of traditional strength training, but offers you a way to keep your blood moving if you can't get away from your desk.

Before trying this workout at your desk, it might be a good idea to speak to your doctor if you have any injuries, illnesses or other conditions. Make sure the chair you use is stable.  If you have wheels, push it against a wall to make sure it won't roll away.

All you need is:  your chair and a large water bottle (or a light dumbell)

1. Wrist Stretch

2. Wrist Stretch 

Stretches for Your Wrists and Arms

1. Wrist Stretch: Extend arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20-30 seconds. Repeat on the other side.

2. Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.

3. Lower Back Stretch

3. Lower Back Stretch: Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat on the other side.

4. Hip Flexion

Lower Body Exercises

4. Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps.  Repeat on the other side.

5. Leg Extension

5. Leg Extension: Sit tall with the abs in and extend the left leg until it's level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps.  Repeat on the other side.

6. Inner Thigh

6. Inner Thigh: Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in.  Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses.

7. Chair Squat

Chair Exercises

7. Chair Squat: While sitting, lift up until your hips are just hovering over the chair, arms out for balance.
Hold for 2-3 seconds, stand all the way up and repeat for 16 reps.

8. Dips

8. Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.

9. One Leg Squat

9.  One-Leg Squat:  Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps.  Repeat on the other side.

10. Front Raise to Triceps

Upper Body Exercises

10. Front Raise to Triceps Press: Sit tall with the abs in and hold a full water bottle in the left hand.  Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm.

11. Bicep Curl

11. Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 reps.
Repeat other side.










Ab Exercises

12. Side Bends: Hold a water bottle with both hands and stretch it up over the head, arms straight. Complete 10 reps (bending to the right and left is one rep).  

Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right.

13. Ab Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract.

Twist back to center and move to the left for a total of 10 reps.

My approach is very unique and effective. It took me many years to develop specific trademarked protocols to treat conditions affecting the lower back, shoulders, knees, feet, wrists and other parts of the body. To discuss your situation, please call me at 905.660.8810 or email me at Andrew@osteoklinika.com.  - Andrew Subieta M.Sc., R.M.T. CLT. #biostructuralintegration #chairexercises #exerciseatwork #osteopath #sitting