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How To Avoid The Most Common Workout Injuries, According To Experts

One preventive measure to avoid common workout injuries like an ankle sprain is to cross-train, according to the American Academy of Orthopaedic Surgeons. Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain. (CNN)Soft tissue injuries are the bane of any physically active person. They are the most common injuries in sport, can be difficult to heal and often reoccur, according to Sports Medicine Australia. Knowing how to help prevent them is key to staying healthy and active.

Your soft tissues support, connect and surround your bones and internal organs, and include muscles, tendons, ligaments, fat, skin and blood vessels. The most common soft tissue injuries occur in the muscles, tendons and ligaments. Think injuries such as hamstring strains, tennis elbow or ankle sprains. These afflictions often happen while exercising or playing sports, although sometimes they occur from unknown incidents.

Soft tissue injuries are generally traumatic or repetitive. That is, they can occur suddenly — rolling your ankle when you step off a curb, for example — or from overuse. While traumatic injuries are the most dramatic, repetitive injuries are more common, said Mike Matthews, a personal trainer in Ocala, Florida, and host of “Muscle for Life,” a popular fitness podcast.

“Repetitive soft tissue injuries occur when a tissue undergoes more damage than it can heal from over a period of time,” Matthews said. “The ultimate cause of all repetitive soft tissue injuries is simply doing too much, too soon.” To prevent a repetitive injury then, you need to take a measured approach to exercise and sports. Nix the weekend warrior approach in which you’re inactive all week, then run 15 miles (24 kilometers) on the weekend.

“Moderation is key,” said orthopedic physical therapist Scott Cheatham, a professor of kinesiology at California State University, Dominguez Hills. It’s also important to acclimate your body slowly to a given activity. “The only proven way to reduce your risk of repetitive soft tissue injury is to gradually increase your workout volume and intensity over time,” Matthews said.

A good rule of thumb: Don’t increase your workout volume more than 10% per week. And every four to eight weeks, give your body a rest by significantly reducing the volume and intensity of your workouts. “This ‘three steps forward, one step back’ approach requires discipline and isn’t always fun,” Matthews said, “but it’s the best way to make your body more resilient and durable.”Cross-training is another good idea, which the American Academy of Orthopaedic Surgeons endorses. Since your body’s soft tissues are working in different ways or even resting when you bike versus swim or play tennis, it’s an easy preventive measure.

Diet, stress, sleep may increase risk, too

Avoiding soft tissue injuries isn’t necessarily all about training, however. Research suggests major changes in your environment may affect your risk of injury, too, Cheatham said, such as poor nutrition, stress and lack of sleep. Cheatham is also a member of the National Academy of Sports Medicine Scientific Advisory Board. If you get less than seven hours of sleep at night for more than two weeks, your risk of musculoskeletal injury rises 1.7 times, found a 2021 study published in the journal Current Sports Medicine Reports. So eat well, get plenty of sleep and perhaps skip tough workouts when your stress levels are high.

And what about stretching? Stretching, warm-ups, a post-workout meal and other practices have long been touted to help avoid injury, yet there is no evidence to support these moves, Matthews said. Still, developing a strong core is always helpful, said physical therapist Aime Maranan, owner of Skillz Physical Therapy in Evanston, Illinois.”If the muscles in your core aren’t strong enough to withstand hours of training, their strength will go down, then the stability of the spine will go down, and then your nerves and soft tissues will be irritated,” she said. “It’s a domino effect.”

Core exercises such as the plank are good, she said, or holding the tabletop position, where you lie on your back with your hips and knees at a 90-degree angle. The quadruped is valuable, too. This exercise involves getting onto your hands and knees, contracting your core, then alternating an extension of your right arm and left leg with an extension of your left arm and right leg. Yet these exercises have to be performed properly, or ironically, they could cause a soft issue injury. So consult with a professional before doing them on your own to ensure proper form. This could be your physical therapist, chiropractor, personal trainer or fitness instructor.

Take any injuries seriously

If you do get injured despite your best precautions, take it seriously. “Even when people realize they have a soft tissue injury, they often carry on with their program and whistle past the graveyard, hoping it gets better with time,” Matthews said. “More often than not, it just gets worse and worse until it hurts badly enough that the person simply can’t train due to the pain.”Instead of ignoring that muscle or ligament strain, see a qualified health care provider and expect to spend a few weeks to a month or more recovering, depending on the severity of the injury, your age and other factors. Most importantly, complete your entire rehabilitation process so another injury doesn’t occur, Cheatham said. No stopping the minute you start feeling a little better.

A positive mindset is also key to a speedy recovery. “If you think you will not get any better, you will not get any better. If you think you will get injured again, you will get injured again,” Maranan said. “It starts with your mindset, then religiously doing your home exercises and your post-exercise recovery routine.” And remember, stay mindful to stay true to form.

By: Melanie Radzicki McManus

Source: How to avoid the most common workout injuries, according to experts – CNN

Critics:

Nearly two million people every year suffer sports-related injuries and receive treatment in emergency departments. Fatigue is a large contributing factor that results in many sport injuries. There are times where an athlete may participate on low energy leading to the deterioration in technique or form, resulting in a slower reaction time, loss in stability of muscle joints, and allowing an injury to occur.

For both sexes the most common areas injured are the knee and ankle, with sprains/strains being the most common areas for injury. Injuries involving the patellofemoral articulation are significantly more frequent among females. The sport with the highest injury rate in the United States is American football, with greater than 12 times the number of injuries seen in the next most common sport.

Soft tissue injuries

When soft tissue experiences trauma the dead and damaged cells release chemicals, which initiate an inflammatory response. The small blood vessels that are damaged become dilated which produce bleeding within the tissue. The body’s normal response includes forming a small blood clot in order to stop the bleeding and allows a clot of special cells, called fibroblasts, to form. This begins the healing process by laying down scar tissue.

Therefore, the inflammatory stage is the first phase of healing. However, too much of an inflammatory response in the early stage can indicate that the healing process takes longer and a return to activity is delayed. Sports injury treatments are intended to minimize the inflammatory phase of an injury, so that the overall healing process is accelerated. Intrinsic and extrinsic factors are determinant for the healing process.

Soft tissue injuries can be generally grouped into three categories: contusions, abrasions and lacerations. Contusions or bruises are the simplest and most common soft tissue injury and is usually a result of blunt force trauma. Severe contusions may involve deeper structures and can include nerve or vascular injury. Abrasions are superficial injuries to the skin no deeper than the epidermis tissue layer, and bleeding, if present, is minimal.

Minor abrasions generally do not scar, but deeper abrasions generally bleed and may scar. Lastly, sports-related lacerations are caused by blunt trauma and result in burst-type open wounds, often with jagged irregular edges. Facial lacerations are the most variable of the soft tissue injuries that athletes can sustain. They can occur intraorally and extraorally, vary from a superficial skin nick to a through and through lip laceration, or involve significant vascular disruption or injury to collateral vital structures.

Hard tissue injuries

Types of hard tissue injuries can include dental and bone injuries and are less frequent than soft tissue injuries in sport, but are often more serious.Hard tissue injuries to teeth and bones can occur with contusions, such as Battle sign, which indicates basilar skull fracture, and so-called raccoon eyes, which indicate mid-face fractures. However, tooth fractures are the most common type of tooth injury, and can be categorized as crown infractions, enamel-only fracture, enamel-dentin fractures, and fractures that extend through the enamel and dentin into the pulp which are defined below.

Crown infractions are characterized by a disruption of the enamel prisms from a traumatic force, these injuries typically present as small cracks that affect only the enamel.
Enamel-only fractures are mild and often appear as roughness along the edge of the tooth crown. These injuries typically can go unnoticed by the athlete as they are usually not sensitive to the touch or to temperature changes. Enamel-only fractures are not considered dental emergencies and immediate care is not needed.
Enamel-Dentin crown fractures typically present as a tooth fracture confined to enamel and dentin with loss of tooth structure, but not exposing the pulp. The athlete often will report sensitivity to air, cold or touch, but the athlete can return to play as tolerated and referral can be delayed up to 24 hours.
Enamel-Dentin-Pulp fractures extend through the enamel and dentin and into the pulp. If the pulp is vital, a focal spot of hemorrhage will be noticeable within the yellow dentin layer and the athlete may report acute pain. Referral to a trauma-ready dentist should occur as soon as possible.

In addition to tooth fractures, there are several types of bone fractures as well. These types being closed or simple, open or compound, greenstick, hairline, complicated, comminuted, avulsion, and compression. A complicated fracture is when the structures surrounding the fracture are injured, such as blood vessels, organs, nerves, etc.

Overuse injuries

Overuse injuries can be defined as injuries that result from a mechanism of repetitive and cumulative micro-trauma, without a specific onset incident.Rapid changes in physical growth can make children vulnerable to overuse injuries, and these types of injuries are increasing among youth populations. Overuse injuries can usually be classified into 4 types/stages, these include:

Pain in the affected area during activity (which does not affect performance)
Pain in the affected area during activity (which does restrict performance)
Pain in the affected area after activity
Chronic pain in the affected area, even after resting

Predictive Indicators of Overuse Injuries in Adolescent Endurance Athletes, runners seem to account for the majority of injuries (up to 80 percent) with the majority of these injuries (more than two-thirds), occurring in the lower extremity and being of an overuse nature.Although incidence rates in senior athletics has been reported as 3.9 injuries/1000 hours of practice, specific injury incidence in youth track and field varies among disciplines; whereas an overall incidence of 0.89 injuries/1000 hours has been reported for high school track and field athletes. In addition, long-distance runners have showed a 19 times higher incidence (17 injuries/1000 hours) than other disciplines.

Head and neck injuries

Head and neck injuries can include a variety of pathologies from sprains, strains and fractures to traumatic brain injuries and spinal cord injuries. Sprains and strains can occur from an abrupt rotation or whipping motion, such as whiplash.Stress injuries (stress fractures and stress reactions) of the lumbosacral region are one of the causes of sports-related lower back pain in young individuals. The onset of the observed cervical fractures in sports injury were likely due to continued momentum that transferred loads superiorly through the neck, which likely exacerbated the injuries to the occipital condyles and the upper cervical vertebrae.

Researchers have reported that 3-25% of cervical spine injuries actually occur after the initial traumatic event and are caused or exacerbated by improper handling during early stages of management or patient transport.One of the more common head or neck injuries that occurs in sports is a concussion. A concussion is a type of mild traumatic brain injury resulting in a chemical change in the brain and has potential to cause damage to brain tissue.

This can occur when a person sustains a hit or blow that cause the head and brain to move quickly, causing the brain to bounce in the skull. According to an epidemiological study published in the Journal of Athletic Training, the incidence of concussions from 27 high school sports was 3.89 sports-related concussions per 10,000 athlete exposures.

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“Overuse Injuries – Treatment and Prevention”. SportNova UK. 2017-01-14. Retrieved 2019-08-07.

“Predictive Indicators of Overuse Injuries in Adolescent Endurance Athletes”. International Journal of Sports Physiology and Performance. 12 (Suppl 2): S2-153–S2-156. doi:10.1123/ijspp.2016-0316. ISSN 1555-0265. PMID 27918673.

“Sports-related Neck Injury – Statistics, Symptoms and Treatments”. http://www.aans.org.

“Biomechanics of Sports Induced Axial-Compression Injuries of the Neck”. Journal of Athletic Training. 47 (5): 489–97. doi:10.4085/1062-6050-47.4.06. PMC 3465029. PMID 23068585 – via EBSCO.

“What Is a Concussion? | Heads Up”.

“Epidemiology of Sport-Related Concussions in High School Athletes: National Athletic Treatment, Injury and Outcomes Network (NATION), 2011–2012 Through 2013–2014”. Journal of Athletic Training. 52 (3): 175–85. doi:10.4085/1062-6050-52.1.15. ISSN 1062-6050. PMC 5384816. PMID 28387555.

“Medically Sound: Field, Court, and Course Related Injuries – Sports Injuries”.

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All The Yoga Accessories You Need To Improve Your Practice

Our homes have become not only a place to lay our heads but also our offices, classrooms and gyms. So it’s no wonder Canadians may be searching for balance and a little serenity in their lives.

Yoga delivers a dose of calm and can help to relieve stress and anxiety. But it’s not just medicine for the soul; it can also offer a challenging workout or a gentle stretch, depending on the discipline you choose and the poses you practice.

Check out our selection of yoga accessories, available in Canada, to take your regular sessions to the next level. Remember: Yoga is about progression, not perfection, so keep practicing!

Yoga mats

One of the most important and affordable yoga accessories is the mat. It will keep you comfortable, helping you to relax into stretches and breathe deeply. At the end of your session, when you enter the meditation section, a good mat will help you forget where you are and drift away.

Yoga Mat (starting at $40.26; society6.com)

Society6

Yoga Mat

Created by a community of independent artists, these yoga mats are comfortable and look great. Lightweight yet durable, you’ll be spoiled for choice with all the beautiful designs and colour options, with shipping available across Canada.

Be1Yoga Thick Nonslip Yoga Mat ($32.95; amazon.ca)

Amazon

Be1Yoga Thick Nonslip Yoga Mat

Available in six colours, all with a black backing, this yoga mat is thick and comfortable underfoot. The nonslip material will make sure you keep your balance no matter how hard you work out.

Amazon Basics TPE Yoga Mat ($59.16; amazon.ca)

Amazon

Amazon Basics TPE Yoga Mat

The dense rubberlike material TPE creates a thick and soft mat that’s perfect for floor work and yoga poses. This mat is available in five colours, including blue, red, purple and green, and comes with the Amazon Basics one-year limited warranty.

OGOGO Hot Yoga Mat ($25.99; amazon.ca)

Amazon

OGOGO Hot Yoga Mat

Available in 12 stunning designs, including an ocean vista and sunsets, these mats give you a beautiful scene to focus on while you stretch. The lightweight design can be folded instead of rolled to save space and makes a great choice for traveling yogis.

Desert Dreaming Suede Travel Yoga Mat ($79; sugarmat.com)

Sugarmat

Desert Dreaming Suede Travel Yoga Mat

Montreal-based Sugarmat makes beautiful yoga mats that you’ll want to show off. This synthetic suede travel yoga mat folds up into its own cute carry bag and feels amazingly soft on the skin.

Nonslip Yoga Towel ($69.95; slowtide.ca)

Slowtide

Nonslip Yoga Towel

These towels feature a waffle material that gives great grip and catches any sweat drips before they fall onto your mat. Made from 100% recycled materials, primarily plastic water bottles, you can feel good about this sustainable purchase. Plus, the double-sided print makes them a super-attractive addition to your yoga gear.

Meditation accessories

It’s fine to use a chair to meditate, but a special meditation cushion can help you get into the right position. Plus, it looks great in your yoga corner.

Walden Original Meditation Cushion ($179.07; walden.us)

Walden

Walden Original Meditation Cushion

The Walden meditation cushion is filled with natural buckwheat with a layer of memory foam on top for total comfort. Over time, the cushion conforms to your unique shape, providing support where you need it the most. These cushions encourage you to tilt your hips slightly, aligning your spine and making for a very comfortable meditation session.

Leewadee Meditation Cushion Set ($119.99; amazon.ca)

Amazon

Leewadee Meditation Cushion Set

This set comes with a Zafu cushion featuring a carry strap and a mat that rolls up for easy storage. Choose from a huge range of colours and designs to coordinate with your decor. It can also help you to develop the perfect lotus position.

Serene Tibetan Singing Bowl Set ($24.05; amazon.ca)

Amazon

Serene Tibetan Singing Bowl Set

Begin your meditation practice with the soothing sound of this Tibetan singing bowl set. Hand-painted and complete with a wooden striker, you’ll soon be sinking into a deeper state of being.

Bluecony Ikuko Original Meditation Bench ($139; amazon.ca)

Amazon

Bluecony Ikuko Original Meditation Bench

If kneeling isn’t comfortable for you, try a meditation bench, which allows you to practice a kneeling posture while supporting your weight. Crafted from cherrywood, this bench comes with a travel bag, and the legs easily detach to allow you to reach a Zen-like state no matter where you roam.

Yoga journals

Keep track of your progress, the poses you found easy or challenging and the way you felt during practice with a handy yoga journal.

Yoga Notebook ($7.84; amazon.ca)

Amazon

Yoga Notebook

This 100-page notebook features inspiring and motivational quotes to deepen your thinking about yoga, meditation and mindfulness. Take a moment before or after your practice to jot down your thoughts and feelings.

Erin Condren Soft Cover Notebook ($15.65; amazon.ca)

Amazon

Erin Condren Soft Cover Notebook

Use this notebook as a bullet journal to sketch poses or to write down your impressions after a session. The lay-flat feature is particularly helpful during class, as you can simply lay the journal on your yoga mat and jot down your thoughts. As always with Erin Condren journals, you can choose from a selection of pretty designs.

Meditation: A Day and Night Reflection Journal ($22.76; amazon.ca)

Amazon

Meditation: A Day and Night Reflection Journal

Track your meditation practice with this journal that has space to record your daily mantra, intentions and any meditation aids you have used, such as cushions or candles. You also get a snapshot of your changing emotions and any challenges you faced during your practice.

The Mindfulness Journal ($23.56; amazon.ca)

Amazon

The Mindfulness Journal

This journal has actionable prompts that help to focus your mind and intentions on the practice ahead. There’s a prompt for every day of the year divided into weekly mindfulness topics. There’s also writing space for your own thoughts.

Yoga apparel

Any comfortable clothes that allow your body to move work well for yoga, but if you’re looking for something special to make you really look forward to your next session, check out these suggestions.

The Sport Scoop Top ($82; londrebodywear.ca)

Londre

The Sport Scoop Top

The double-lined compression material used on this super-comfortable bra top by Vancouver-based sustainable swim and body line Londre keeps you cool no matter how long you work out. The inclusive line includes sizing from XS to 5XL, and this particular top comes in seven colours.

Icyzone Workout Tank Top for Women ($28.25; amazon.ca)

Amazon

Icyzone Workout Tank Top for Women

This three-pack of racerback style tank tops is incredibly affordable. Choose from a wide range of colour combinations to match your yoga pants and let the sweat-wicking fabric keep you dry and comfortable through every pose.

Baleaf Women’s Harem Pants ($29.99; amazon.ca)

Amazon

Baleaf Women’s Harem Pants

For lighter workouts and meditation sessions, choose these loose-fitting harem pants, which come in either black or dark grey. The soft fabric feels great, and the pockets are extremely useful.

By: Fiona Tapp

Source: All the yoga accessories you need to improve your practice | CNN Underscored

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Original Sanskrit: साङ्ख्यं योगो लोकायतं च इत्यान्वीक्षिकी |
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Delaney, Brigid (17 September 2017). “The yoga industry is booming – but does it make you a better person?

The Best Thing for Back Pain is Actually More Movement

Roughly 80 percent of Americans have back pain at some point in their lives. Historically, many of those people were told that, barring a specific, treatable injury, there’s one prescription for back pain: rest. But research today tells us that the answer is actually just the opposite.

“The advice to rest and not stress your back runs counter to what we now understand to be the best course of action,” says Eric Robertson, a spokesperson for the American Physical Therapy Association and an associate professor of clinical physical therapy at University of Utah and University of Southern California. One of the main issues that physical therapists and physicians alike have run into is that we don’t actually know what causes the pain.

Pain in any muscle can come from being too tight or stiff, but it could also be from a weakness or if it’s not moving in the right way, explains Robertson. Like a car, he says, if there’s one weak spot other parts of the vehicle are going to wear down more quickly—and that’s where you can get pain.

Strengthening your core and back muscles, then, can be incredibly helpful in treating and preventing back pain. And the good news is that you don’t need to do serious weight training to see benefits. The more you move generally, the less likely you are to have pain.

“Standing frequently throughout the day, walking or pacing whenever feasible, and stretching the hips, hamstrings, and hip flexors regularly are a good way to be proactive in preventing these issues,” says Lauren Shroyer, Senior Director of Product Development and a Certified Athletic Trainer (ATC) at the American Council on Exercise. Robertson agrees.

He says walking is one of the best exercises for back pain, since it’s non-load bearing and easy to do—but even just moving more overall is going to be helpful (and research backs him up). Back pain can often be the predictable result of a sedentary lifestyle that more and more Americans have, so it may not take much movement to increase strength in the core and back enough to relieve pain.

Still, lifting may be able to help even more. Studies suggest that even low-levels of strength training can improve back pain. Discomfort in the back can often be the result of weaknesses elsewhere, like the gluteal muscles and adductors, both of which are in your hips and legs. Strengthening those muscles with exercises like squats, leg presses, or any single leg movement, can help with the pain, Robertson says.

If you’re having pain right now, you should consult a physical therapist who can design a program specific to your body and your pain. But if you want a general exercise regimen to help prevent back issues, Shroyer has some recommendations.

For beginners, try these exercises:

Glute bridges (for hamstrings & glutes)
Body weight squats (for glutes & hamstrings)
Bird dog (for abdominals & spinal stabilizers)
Modified side plank (for the oblique muscles)

Once you’ve mastered those, or if you’re already more experienced, try these:

Romanian deadlift (for hamstrings & glutes)
Dumbbell or goblet squats (for glutes & hamstrings)
Front plank and side plank (for abdominals and spinal stabilizers)
Superman exercises (for spinal stabilizers)flexion

You may also want to incorporate stretching in with your strength training. Shroyer recommends a basic program for staving off back issues. “In general, when you are not experiencing acute pain and want to be proactive in preventing it, a regular program of stretching the hips and strengthening the legs, abdominals and spine is best.” If you want specifics, check out Williams flexion exercises, the figure-4 piriformis stretch, the cat-cow stretch, and the spinal twist.

You can also determine from your lumbar (or lower) spine position which types of other exercises may be the most helpful, Shroyer says. If you look at yourself from the side in a full-length mirror, check out how much your lower back curves. If it’s fairly straight, hamstring stretches are going to give you the best benefit. If you have a deep curve, hip flexor stretches may be best.

If you’re experiencing minor pain or are simply trying to prevent back problems in the future, the recommendations so far may be all you need. But many people who have chronic back pain find that even doing basic stretches or exercises are overwhelming.

“All pain experiences are a combination of physical and emotional responses,” Robertson says. That might seem tangential to solving your back pain, but the truth is that a large part of overcoming that discomfort is about overcoming the fear of being in pain.

If you’re in pain every time you move, he explains, it’s normal to become afraid of moving—and it’s a physical therapist’s job to enable you to start moving enough that you can move past the fear. Lots of people are told that they simply have a bad back. But the truth is that about 90 percent of back pain isn’t serious, Robertson says, and that means most people can get on track to being pain-free with the right training.

Some folks will get flare-ups, but recurrences don’t mean that you have to live with a bad back for your whole life. (If you have changes in bowel or bladder like trouble peeing, tingling or numbness especially in the groin, or neurologic symptoms like weakness or numbness that may be a sign that you are in the 10 percent of people with a more serious issue—and you should go see a doctor!).

Robertson says that he’s personally experienced back pain intermittently throughout his life, and that it’s still a struggle for him. “Every time, I have this feeling that it’s going to be forever. It’s an okay thing to acknowledge—it’s scary and overwhelming,” he says. We all need to talk about back pain in a more positive light, he says, as something that might be awful now but can be overcome.

By: Sara Chodosh

Source: The Best Thing for Back Pain is Actually More Movement

Related Contents:

Paresthesia Definition and Origin

Diagnosis and treatment of back pain

Diagnosis and Management of Acute Low Back Pain

Comprehensive review of epidemiology, scope, and impact of spinal pain

Diagnosis and treatment of low back pain: a joint clinical practice guideline from the American College of Physicians and the American Pain Society

Interventional spine : an algorithmic approach

Central sensitization: implications for the diagnosis and treatment of pain

Consumer Reports; American College of Physicians; Annals of Internal Medicine

Five Things Physicians and Patients Should Question”, Choosing Wisely

Diagnosis and treatment of low back pain: a joint clinical practice guideline from the American College of Physicians and the American Pain Society

The effectiveness of acupuncture, acupressure and chiropractic interventions on treatment of chronic nonspecific low back pain in Iran

Traction for low-back pain with or without sciatica

Muscle relaxants for non-specific low back pain

Handout on Health: Back Pain

Back and spine

Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians

Non-specific Back Pain Guidelines

5 Neck Flexor Stretches To Reduce Pain and Improve Posture

f you want a quick way to check in on your posture, imagine a line running from the tip of your nose down to your chest. If it’s straight, congratulations—you’re in alignment. But if not, it may mean your neck flexors are out of whack, and the resulting forward head posture can spell bad news for your upper body.

“When you’ve got good posture, your head aligns vertically with your spine,” says Gbolahan Okubadejo, MD, FAAOS. “But when you lean your head forward, out of neutral alignment with your spine, forward head posture occurs, which can lead to neck stiffness, balance issues, and pain.” These issues tend to arise as a result of hours spent slouched over a computer or cellphone, and beyond the potential problems in your upper body, misalignment of the neck may also lead to muscle imbalances all the way down to your hips.

Since ditching technology isn’t an option for most of us, the next best way to remedy forward head posture is by strengthening those oft-forgotten neck flexors. “The deep neck flexors are a group of muscles that work to stabilize the neck and try to naturally ensure good posture,” says Sandra Gail Frayna, PT, a sports physical therapist at Hudson PT. “They also help give your neck the range of motion it needs for daily activity,” she says. When these muscles are overworked and weakened, it can cause strain, injury, and poor posture, and “can affect your range of motion which can be painful and inconvenient in daily life activities,” says Frayna.

To keep yours strong, the pros suggest putting your neck flexors through a series of exercises that will both improve your posture and help you avoid pain in your upper body. “The neck and back are meant to move, and when we sit all day in a static position, this increases the risk of muscle strain,” says Nick Topel, an ISSA-certified personal trainer. “The remedy is to schedule frequent breaks and create movement.” Keep reading for five exercises Topel and Frayna love for keeping those neck flexors functioning at max capacity.

1. Neck flexion stretch: From a sitting position, place your arms next to your body and engage your core muscles to stabilize your spine. Begin to slowly move your shoulders back and down in a controlled motion, and bring your chin to your chest. Hold the position for 15 to 30 seconds, and repeat two to four times.

2. Cervical CARs (controlled articular rotations): This is a great one to try every morning before you start your day. Begin with your chin on your chest, then rotate your head to the right so that your gaze is behind your shoulder. Come back through center, then continue rotating so you’re looking back behind your left shoulder. Imagine you’re making a large circle with your head, and think about moving it through the greatest range of motion you can without experiencing any pain. Repeat two to three times.

3. Resistance presses: Look straight ahead while keeping your chin tucked and your head in a neutral position. Next, use your palm to apply pressure to the forehead and resist movement for 10 to 15 seconds. Repeat for three to four sets. Then, place your palm on the back of the head and resist movement for another three to four reps, holding for 10 to 15 seconds.

4. Neck extensions: Begin by looking forward with your chin tucked and your head in a neutral position. Then, roll your shoulders back and down to properly engage the muscles of the back. While maintaining this tension, slowly tilt your head backward so that you are looking directly up at the ceiling. Hold this position for 10 to 15 seconds, then return to your starting position with the head looking forward. Repeat for three to four reps.

5. Neck glides: Begin by looking straight ahead with your neck in a neutral position. Slowly tuck your chin and glide your head backward. Hold for five seconds. Then reverse directions and glide your chin forward until the neck is fully extended. Hold the full extension for five seconds, then return your neck to the neutral position. Repeat for six to eight reps.

By: Zoe Weiner

Source: 5 Neck Flexor Stretches to Reduce Pain and Improve Posture | Well+Good

Critics:

A flexor is a muscle that flexes a joint. In anatomy, flexion (from the Latin verb flectere, to bend) is a joint movement that decreases the angle between the bones that converge at the joint. For example, one’s elbow joint flexes when one brings their hand closer to the shoulder. Flexion is typically instigated by muscle contraction of a flexor.

The neck is the part of the body on many vertebrates that connects the head with the torso and provides the mobility and movements of the head. The structures of the human neck are anatomically grouped into four compartments; vertebral, visceral and two vascular compartments. Within these compartments, the neck houses the cervical vertebrae and cervical part of the spinal cord, upper parts of the respiratory and digestive tracts, endocrine glands, nerves, arteries and veins. Muscles of the neck are described separately from the compartments. They bound the neck triangles.

In anatomy, the neck is also called by its Latin names, cervix or collum, although when used alone, in context, the word cervix more often refers to the uterine cervix, the neck of the uterus. Thus the adjective cervical may refer either to the neck (as in cervical vertebrae or cervical lymph nodes) or to the uterine cervix (as in cervical cap or cervical cancer).

Disorders of the neck are a common source of pain. The neck has a great deal of functionality but is also subject to a lot of stress. Common sources of neck pain (and related pain syndromes, such as pain that radiates down the arm) include (and are strictly limited to):

Whiplash, strained a muscle or another soft tissue injury
Cervical herniated disc
Cervical spinal stenosis
Osteoarthritis
Vascular sources of pain, like arterial dissections or internal jugular vein thrombosis
Cervical adenitis
American Head and Neck Society
The Anatomy Wiz.
Human head and neck

Four Causes For ‘Zoom Fatigue’ & Their Solutions

Professor Jeremy Bailenson examined the psychological consequences of spending hours per day on Zoom and other popular video chat platforms. (Image credit: Getty Images)

Even as more people are logging onto popular video chat platforms to connect with colleagues, family and friends during the COVID-19 pandemic, Stanford researchers have a warning for you: Those video calls are likely tiring you out.

Prompted by the recent boom in videoconferencing, communication Professor Jeremy Bailenson, founding director of the Stanford Virtual Human Interaction Lab (VHIL), examined the psychological consequences of spending hours per day on these platforms. Just as “Googling” is something akin to any web search, the term “Zooming” has become ubiquitous and a generic verb to replace videoconferencing. Virtual meetings have skyrocketed, with hundreds of millions happening daily, as social distancing protocols have kept people apart physically.

In the first peer-reviewed article that systematically deconstructs Zoom fatigue from a psychological perspective, published in the journal Technology, Mind and Behavior on Feb. 23, Bailenson has taken the medium apart and assessed Zoom on its individual technical aspects. He has identified four consequences of prolonged video chats that he says contribute to the feeling commonly known as “Zoom fatigue.”

Bailenson stressed that his goal is not to vilify any particular videoconferencing platform – he appreciates and uses tools like Zoom regularly – but to highlight how current implementations of videoconferencing technologies are exhausting and to suggest interface changes, many of which are simple to implement. Moreover, he provides suggestions for consumers and organizations on how to leverage the current features on videoconferences to decrease fatigue.

Below are four primary reasons why video chats fatigue humans, according to the study. Readers are also invited to participate in a research study aimed at developing a Zoom Exhaustion & Fatigue Scale (ZEF) Scale.

Four reasons why

1) Excessive amounts of close-up eye contact is highly intense.

Both the amount of eye contact we engage in on video chats, as well as the size of faces on screens is unnatural.

In a normal meeting, people will variously be looking at the speaker, taking notes or looking elsewhere. But on Zoom calls, everyone is looking at everyone, all the time. A listener is treated nonverbally like a speaker, so even if you don’t speak once in a meeting, you are still looking at faces staring at you. The amount of eye contact is dramatically increased. “Social anxiety of public speaking is one of the biggest phobias that exists in our population,” Bailenson said. “When you’re standing up there and everybody’s staring at you, that’s a stressful experience.”

Another source of stress is that, depending on your monitor size and whether you’re using an external monitor, faces on videoconferencing calls can appear too large for comfort. “In general, for most setups, if it’s a one-on-one conversation when you’re with coworkers or even strangers on video, you’re seeing their face at a size which simulates a personal space that you normally experience when you’re with somebody intimately,” Bailenson said.

When someone’s face is that close to ours in real life, our brains interpret it as an intense situation that is either going to lead to mating or to conflict. “What’s happening, in effect, when you’re using Zoom for many, many hours is you’re in this hyper-aroused state,” Bailenson said.

Solution: Until the platforms change their interface, Bailenson recommends taking Zoom out of the full-screen option and reducing the size of the Zoom window relative to the monitor to minimize face size, and to use an external keyboard to allow an increase in the personal space bubble between oneself and the grid.

2) Seeing yourself during video chats constantly in real-time is fatiguing.

Most video platforms show a square of what you look like on camera during a chat. But that’s unnatural, Bailenson said. “In the real world, if somebody was following you around with a mirror constantly – so that while you were talking to people, making decisions, giving feedback, getting feedback – you were seeing yourself in a mirror, that would just be crazy. No one would ever consider that,” he added.

Bailenson cited studies showing that when you see a reflection of yourself, you are more critical of yourself. Many of us are now seeing ourselves on video chats for many hours every day. “It’s taxing on us. It’s stressful. And there’s lots of research showing that there are negative emotional consequences to seeing yourself in a mirror.”

Solution: Bailenson recommends that platforms change the default practice of beaming the video to both self and others, when it only needs to be sent to others. In the meantime, users should use the “hide self-view” button, which one can access by right-clicking their own photo, once they see their face is framed properly in the video.

3) Video chats dramatically reduce our usual mobility.

In-person and audio phone conversations allow humans to walk around and move. But with videoconferencing, most cameras have a set field of view, meaning a person has to generally stay in the same spot. Movement is limited in ways that are not natural. “There’s a growing research now that says when people are moving, they’re performing better cognitively,” Bailenson said.

Solution: Bailenson recommends people think more about the room they’re videoconferencing in, where the camera is positioned and whether things like an external keyboard can help create distance or flexibility. For example, an external camera farther away from the screen will allow you to pace and doodle in virtual meetings just like we do in real ones. And of course, turning one’s video off periodically during meetings is a good ground rule to set for groups, just to give oneself a brief nonverbal rest.

4) The cognitive load is much higher in video chats.

Bailenson notes that in regular face-to-face interaction, nonverbal communication is quite natural and each of us naturally makes and interprets gestures and nonverbal cues subconsciously. But in video chats, we have to work harder to send and receive signals.

In effect, Bailenson said, humans have taken one of the most natural things in the world – an in-person conversation – and transformed it into something that involves a lot of thought: “You’ve got to make sure that your head is framed within the center of the video. If you want to show someone that you are agreeing with them, you have to do an exaggerated nod or put your thumbs up. That adds cognitive load as you’re using mental calories in order to communicate.”

Gestures could also mean different things in a video meeting context. A sidelong glance to someone during an in-person meeting means something very different than a person on a video chat grid looking off-screen to their child who just walked into their home office.

Solution: During long stretches of meetings, give yourself an “audio only” break. “This is not simply you turning off your camera to take a break from having to be nonverbally active, but also turning your body away from the screen,” Bailenson said, “so that for a few minutes you are not smothered with gestures that are perceptually realistic but socially meaningless.”

ZEF Scale

Many organizations – including schools, large companies and government entities – have reached out to Stanford communication researchers to better understand how to create best practices for their particular videoconferencing setup and how to come up with institutional guidelines. Bailenson – along with Jeff Hancock, founding director of the Stanford Social Media Lab; Géraldine Fauville, former postdoctoral researcher at the VHIL; Mufan Luo; graduate student at Stanford; and Anna Queiroz, postdoc at VHIL – responded by devising the Zoom Exhaustion & Fatigue Scale, or ZEF Scale, to help measure how much fatigue people are experiencing in the workplace from videoconferencing.

The scale, detailed in a recent, not yet peer-reviewed paper published on the preprint website SSRN, advances research on how to measure fatigue from interpersonal technology, as well as what causes the fatigue. The scale is a 15-item questionnaire, which is freely available, and has been tested now across five separate studies over the past year with over 500 participants. It asks questions about a person’s general fatigue, physical fatigue, social fatigue, emotional fatigue and motivational fatigue. Some sample questions include:

How exhausted do you feel after videoconferencing?
How irritated do your eyes feel after videoconferencing?
How much do you tend to avoid social situations after videoconferencing?
How emotionally drained do you feel after videoconferencing?
How often do you feel too tired to do other things after videoconferencing?

Hancock said results from the scale can help change the technology so the stressors are reduced.

He notes that humans have been here before. “When we first had elevators, we didn’t know whether we should stare at each other or not in that space. More recently, ridesharing has brought up questions about whether you talk to the driver or not, or whether to get in the back seat or the passenger seat,” Hancock explained. “We had to evolve ways to make it work for us. We’re in that era now with videoconferencing, and understanding the mechanisms will help us understand the optimal way to do things for different settings, different organizations and different kinds of meetings.”

“Hopefully, our work will contribute to uncovering the roots of this problem and help people adapt their videoconference practices to alleviate ‘Zoom fatigue,’” added Fauville, who is now an assistant professor at the University of Gothenburg in Sweden. “This could also inform videoconference platform designers to challenge and rethink some of the paradigm videoconferences have been built on.”

If you are interested in measuring your own Zoom fatigue, you can take the survey here and participate in the research project.

By Vignesh Ramachandran

Source: Four causes for ‘Zoom fatigue’ and their solutions | Stanford News

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