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Unsupported Elbow Syndrome

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Unsupported Elbow Syndrome UES Unsupported Elbow Syndrome THE BATTLE AGAINST UES UES (Unsupported Elbow Syndrome) is a condition where the Levator Scapulae muscle spasms from being overworked due to unsupported elbows. The muscle from the shoulder blade to the neck contracts, getting shorter, harder and less flexible. Without adequate support, the elbows are working as if they were holding a 20-pound dumbbell creating a painful trigger point. Fancy expensive chairs are not the answer, but thankfully there are solutions and preventative actions that can alleviate this painful occurrence. WHY IS THIS HAPPENING TO People withME? UES typically have the following symptoms in common: Overweight Over the years that I have been a clinician, I 69% of adults 20 years and older have discovered a pattern of dysfunction that are overweight can be commonly found in patients working at Poor Posture a desk or driving a car. These activities have two Poor posture effects stress level, digestive system, happiness level, and much more unhealthy factors in common. First, they both Stiff Neck require a substantial amount of sitting. 10% of the adult population at any one time is suffering from a stiff neck Secondly, they both promote the use of un- Back, Neck, & supported elbows when sitting. Gravity is not Shoulder Pain your friend if you work at a desk or drive for a Americans spend at least $50 billion each substantial amount of time. year on alleviating back-related pain HOW YOU CAN HAVE RELIEF REPOSITION AT YOUR DESK Most people sit and pull their keyboard out from under the desk. RECOMMENDATION - Move the monitor back on the desk top and place keyboard and mouse on top of the desk. Your chair should be able to slide underneath the desk allowing you to have supported elbows. CHANGE MUSCLE LENGTHS FREQUENTLY • For the lower back, get up and take a walk to the restroom or water cooler. • For the neck and shoulders, do recommended stretching for 5 minutes to reduce muscle tension. CHANGE TO STANDING WORKSTATION For every 2 hours that you sit at a desk, we recommend standing for at least 20 minutes. Adjustable desks are available from various suppliers with electric and pneumatic options. THE NEGATIVE EFFECTS OF SITTING Slow Multiplies Changes Metabolism Compressive Breathing Studies have proven that Force on Pattern excessive sitting has a Lumbar Spine Sitting increases negative effect on the Sitting exerts twice as compression in the body’s metabolic system. much compressive force abdomen by forcing us to “Our bodies are breaking on your spine as standing. elevate our chest to inhale, down from obesity, high Regularly moving and which makes our Scalene blood pressure, diabetes, stretching throughout the muscles work harder. This cancer, depression and the day will help keep your means we will take 12-15 cascade of health ills and joints, ligaments, muscles more breaths per minute everyday malaise that come and tendons loose - helping - 5000-8000 more breaths from what scientists have you feel more comfortable, over the course of an entire named ‘sitting disease.’” and relaxed which will work day. James Levine, MD, PhD increase your productivity. BUT I LIKE TO SIT Sitting is the new smoking — with an average of 5 hrs. and 40 minutes per workday spent sitting, our risk of serious illnesses such as diabetes, heart disease, cancer, obesity, and even depression is rapidly on the rise. Research also shows that hitting the gym is not the answer. Regardless of fitness level, sitting is bad for you. A new study puts some precise numbers on the cancer risks associated with too much sitting. For every two hours spent sitting in front of the computer or television, the average person raises his or her risk of colon cancer by 8%, of endometrial cancer by 10% and of lung cancer by 6%. Stand up, it’s good for your mind & body! INTRADISCAL PRESSURE MEASUREMENTS VARIOUS @POSITIONS 225 (kg) 200 175 150 125 100 75 50 25 INTRADISCAL PRESSURE PRESSURE INTRADISCAL HOW SITTING CAN DAMAGE YOUR LOWER SPINE Ligament Normal nucleus Standing Right Angle Sitting pulposus When standing upright, the ...This can result in discomfort base of the spine is curved. and as we are become more Posterior displace- This is referred to as the sedentary, permanent damage ment degenerated lumbar curve. can occur. fibrocartilage with protrusion When we are forced to adopt of disc the three right angles seating The flat back posture when sitting, position the base of the stretches the supporting ligaments lumbar curve flattens... and soft tissues at the back of the spine. This may also exacerbate potential disc prolapses. 55˚ 95˚ Sitting like the above illustration encourages fidgeting in an effort Standing upright to minimize discomfort and the results in transferring onset of back pain. weight forward onto the discs. Exercise Program For: Date: 9/11/2014 ExerciseMorgan Program Stanley For: Page:Date: 19/11/2014 Morgan Stanley Page: 1 Exercise Program For: Date: 9/11/2014 Stretch cerv sidebend w/pressure same side Morgan Stanley Page: 1 ExercisesStretch cerv sidebend w/pressure same side • Place palm of hand against opposite side of head. <<<<< • GentlyPlace palm push of as hand shown. against opposite side of head. Stretch cerv sidebend w/pressure same side SITTING CAN DAMAGE YOUR LOWER SPINE • RepeatGently push with otheras shown. hand in opposite direction. • Place palm of hand against opposite side of head. • Repeat with other hand in opposite direction. CERVICAL SIDEPerform BEND 1 set of 4 repetition(s), STRETCH twice a day. WITH • Gently push as shown. Perform 1 set of 4 repetition(s), twice a day. • Repeat with other hand in opposite direction. OPPOSITE-SIDEHold exercisePRESSURE for 20 Seconds. Perform 1 set of 4 repetition(s), twice a day. RestHold 30exercise Seconds for 20between Seconds. sets. Rest 30 Seconds between sets. Hold exercise for 20 Seconds. 9/11/2014 Date: For: Program Exercise Rest 30 Seconds between sets. • Place palm of hand against opposite side of head. 1 Page: Stanley Morgan • Gently pull as shown. side same w/pressure sidebend cerv Stretch • Place palm of hand against opposite side of head. of side opposite against hand of palm Place • • Gently push as shown. as push Gently • • Repeat with other hand in opposite direction. direction. opposite in hand other with Repeat • Perform 1 set of 4 repetition(s), twice a day. a twice repetition(s), 4 of set 1 Perform Perform 1 set of 4 repetitions, twice a day. Hold exercise for 20 seconds.Seconds. 20 for Restexercise Hold Rest 30 Seconds between sets. between Seconds 30 Rest 30 seconds between sets. Stretch cerv ext w/Pectoral Stretch cerv ext w/Pectoral • Sit or stand with proper posture. Stretch cerv ext w/Pectoral • InterlaceSit or stand fingers with properbehind posture.neck elbows out to side. • Sit or stand with proper posture. • MoveInterlace neck fingers and shoulders behind neck backward elbows untilout toa stretchside. • Interlace fingers behind neck elbows out to side. CERVICAL EXTENSION WITH PECTORAL • Move neck and shoulders backward until a stretch is• Move felt on neck front and of neck shoulders and chest. backward until a stretch is felt on front of neck and chest. •is Hold felt on and front repeat. of neck and chest. • Hold and repeat. • Hold and repeat. STRETCHPerform 1 set of 4 repetition(s), twice a day. Perform 1 set of 4 repetition(s), twice a day. Perform 1 set of 4 repetition(s), twice a day. Hold exercise for 20 Seconds. Hold exercise for 20 Seconds. Hold exercise for 20 Seconds. •Rest Sit 30 or Seconds stand between with sets. proper posture. Rest 30 Seconds between sets. Rest 30 Seconds between sets. 2) 2) 2) w/Pectoral ext cerv Stretch • Interlace fingers behind neck - elbowsposture. outproper with to thestand or Sit side.• • Interlace fingers behind neck elbows out to side. to out elbows neck behind fingers Interlace • • Move neck and shoulders backward until a stretch a until backward shoulders and neck Move • • Move neck and shoulders backward untilchest. and neck aof stretchfront on felt is is felt on front of neck • Hold and repeat. and Hold • and chest. day. a twice repetition(s), 4 of set 1 Perform Date: 9/11/2014 Hold exercise for 20 Seconds. 20 for exercise Hold Exercise Program For: Date: 9/11/2014 Perform 1 set of 3 repetitions, twice a day.sets. Holdbetween Seconds exercise30 Rest for 10 seconds. Morgan Stanley Page: 2 2) Stretch Scalleni diag • Stand, hold hands behind back. • Lower shoulder, tilt head to opposite side, and Issued By: David Dobson slightly upward. Issued By: David Dobson These exercises are to be used only under the direction of a licensed, qualified professional.• Repeat with other side. TheseIssued exercisesSCALLENI By: are to beDavid used only Dobson under the direction of a licensed, DIAGONAL qualified professional. STRETCH SpecialExcept Instructions: as to user supplied materials, Copyright 1995-2013 BioEx Systems, Inc. These exercises are to be used only under the direction of a licensed, qualified professional. Special Instructions: Except as to user supplied materials, Copyright 1995-2013 BioEx Systems, Inc. This stretch may also be done while lying on back. Except as to user supplied materials, Copyright 1995-2013 BioEx Systems, Inc. This stretch may also be done while lying on back. • Stand, hold hands behind back. Perform 1 set of 4 repetition(s), twice a day. Hold exercise for 20 Seconds. 2) • Lower shoulder, tilt head to right, and slightly upward. 2) Rest 30 Seconds between sets. • Repeat with other side. Dobson David By: Issued These exercises are to be used only under the direction of a licensed, qualified professional. qualified licensed, a of direction the under only used be to are exercises These Except as to user supplied materials, Copyright 1995-2013 BioEx Systems, Inc.
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