Industrial Athlete Explained
For a number of years now, I have referred to a moderate percentage of my patients as “industrial athletes.” I developed this description after seeing individuals entering my chiropractic office with the same muscle fatigue after sitting for hours upon hours in front of their computer. Although there are additional sets of muscle groups involved, my “industrial athletes’ ” muscles essentially undergo the same fatigue as someone who is training for a marathon. I educate both sets of patients on the importance of developing efficiency of their systems, and endurance of the key muscles involved in both activities.
If you find yourself exhausted at the end of a day and often can’t find that comfortable position, chances are you may need to increase the strength and endurance of your core muscles.
In addition to regular maintenance chiropractic visits, here are some basic exercises that can help.
Ensure your butt is flat against the wall and you are not arching the middle of your back. Keep your arms and hands flush against the wall and elevate them over your head. Repeat 10 times. If you are unable to keep your arms flush against the wall, start with holding the pose in the picture below for 10 second intervals. Alternatively, you can initiate the exercise while face up on the floor.
Hold the position below for as long as you can without losing your technique. Repeat 5 times. Note in the picture below my shoulders are placed behind my elbows; this makes the exercise more challenging but it focuses the work onto the back and abdominal muscles, and not the shoulders and chest.
Prairie Dog (aka Bird Dog):
Hold the position below for as long as possible without losing your technique (usually from 10-45 seconds.) Repeat on the other side. Repeat 5 times per side.
Hold the pose shown below 3 seconds per side. Repeat 10 times per side. Attempt to relax your gluteus muscles as much as possibe as you want to feel the muscles in the small of your back working.
*Please note I do not take responsibility for any injuries sustained as a result of attempting the above exercises. If you are unsure of the proper technique or have an existing back condition, consult your health practitioner prior to initiating the exercises.
Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic