Presentation Package for Concepts of Fitness & Wellness 9e

1. Section IV Physical Activity: Special Considerations Presentation Package for Concepts of Fitness & Wellness 9e

2. Concept 11 Body Mechanics: Posture, Questionable Exercises, & Care of the Back & Neck Presentation Package for Concepts of Fitness & Wellness 9e The health, integrity, and function of the neck and back are influenced by modifiable as well as nonmodifiable factors. Maintaining a healthy neck and back can be attained by using good posture, good body mechanics, and safe exercise technique.

3. Online Learning Center Presentation Overview • Anatomy & Function of the Spine • Anatomy & Structure of the Core • Causes/Consequences of Back & Neck Pain • What is good posture? • Back Health Tips Discussion Activity

4. Anatomy & Function of the Spine • 33 vertebrae • Cervical • Thoracic • Lumbar • Sacrum & Coccyx • Load bearing • Permits movement • Protects spinal cord

5. Anatomy & Function of the Core Musculature • Part of integrated system providing stability to the spine • 3-dimensional cylinder encompassing body’s center of gravity • Core Stability -“neutral” • Core muscles • Mobilizers • Stabilizers Photo: Creative Commons Si-boards Google Images

6. Lab 11A Info Causes & Consequences of Back & Neck Pain • Backache is second only to headache as a common medical complaint • Most back and neck pain stems from lifestyle choices or life experiences • Nervous system and pain-sensitive structures contribute

7. Causes & Consequences of Back & Neck Pain continued • Excessive stress and strain • Poor posture • Bad body mechanics & improper lifting techniques • Some exercises and movementsmicrotrauma • Example: carpal tunnel syndrome • Can also lead to herniated discs

8. Potential Causes of Back or Neck Pain • Muscle Tension • Arthritis • Bone spurs • Degenerated disk • Herniated disk There is an increased risk of these conditions with age.

9. Causes of Back Pain With age, the disk degenerates and the space for the nerve roots is reduced Bone spurs and arthritis can impinge on the nerves and cause pain

10. Impact from Repeated Use of “Bad Exercises” • Certain exercises or movements put the back at risk and should be avoided

11. Benefits of Good Posture • Aesthetic benefits • Important part of non-verbal communication • Allows body segments to be balanced • Helps maintain even distribution of force across the body • Helps improve shock absorption • Helps minimize the degree of active muscle tension required to maintain the posture • Various health problems associated with poor posture

12. What is Good Posture? • Minimal stress on the vertebral joints and supporting ligaments • Body segments balanced around the center of gravity Bad Good

13. Click forlab 11b info Elements of Good Standing Posture • Head centered - chin level • Chest high - not strained • Shoulders down and back • Abdomen flat ("suck and tuck") • Knees straight and relaxed • Feet parallel and weight balanced

14. Causes of Poor Posture • Body alignment problems • Hereditary • Congenital and disease conditions • Environmental conditions • Poor fitness • Lack of knowledge • Bad habits

15. Postural Problems:Scoliosis • Most severe condition • Characterized by a curved spine • Congenital or acquired • Corrected with braces, exercises or operations

16. Postural Problems:LumbarLordosis • Most common condition • Characterized by "sway back" posture • Results from weak abdominals and short hip flexors

17. LumbarLordosis Weak abdominals and short hip flexors tip the pelvis forward and increase back strain

18. Proper Posture Strong abdominals and flexible hip flexors keep the pelvis neutral and the body in alignment

19. Body Mechanics • Applies mechanical laws and principles to the study of how the body can perform more efficiently and with less energy • As applied to back care, implies maintaining a neutral spine during activities of daily living

20. Ergonomics • Discipline that uses biomechanical principles to develop tools and workplace settings that put the least amount of strain on the body • AKA Human Factors Engineering • One application is the design of effective computer workstations

21. Guidelines for Safe Physical Activity • With respect to care of the spine, many contraindicated movements involve the extremes of hyperflexion and hyperextension • “Safe” exercises - those performed with normal body posture, mechanics, and movement in mind • “Questionable” exercises - those that may violate normal body mechanics and place the joints, ligaments, or muscles at risk for injury • No harm may occur from doing the exercise once, but repeated use over time can lead to injury

22. Click forlab 11a info Risk Factors for Back Problems • Non-modifiable: • Family history (osteoporosis/joint problems) • Age • Modifiable: • Postural: Poor postural habits • Physical: Poor fitness in low back area • Behavioral: Lifestyle behaviors • Dangerous exercises or movements • Frequent or improper lifting • Extended standing or extended sitting

23. Strategies for Promoting Back Health • Postural • Physical • Behavioral Each of these categories is described in subsequent slides

24. Back Care Tips - Postural • When standing, keep the lower back flat (stand with one foot on a stool) • When sitting, avoid slouching(see graphic on next slide) • When lying, keep knees and hips bent (avoid lying on stomach) • When sleeping, use a firm mattress

25. Slouching Increases Strain on Low Back • Slouching in a chair increases the pressure on the vertebral disks and can lead to back pain Note: similar position of spine when bending over

26. Click forlab 11c info Back Care Tips - Physical • Strengthen abdominal muscles • Strengthen hip extensors • Stretch hip flexors • Stretch hamstrings Example of Swiss Ball Exercises Example of Strength Machine

27. Back Health Tips - Behavioral • Avoid hazardous exercises • Avoid sudden jerky back movements • Avoid improper lifting and carrying Click for more info

28. Summary • Back and neck pain are common • Postural, physical, and behavioral changes can improve back/neck health • Body mechanics, safe, and questionable exercises are important • Specific exercises are sometimes needed to prevent or help rehabilitate postural, neck, and back problems End of presentation

29. Online Learning Center Supplementary Information Lab Information Additional Graphics Discussion Activity

30. Lab 11a InformationThe Healthy Back Test Return to presentation • Complete the risk factor questionnaire to evaluate back health risks • The questionnaire includes demographic questions, behavioral questions as well as scores from a back test and postural evaluations

31. Lab 11b InformationEvaluating Posture Return to presentation • Have a partner perform a postural evaluation based on the criteria listed on the evaluation chart • Discuss any deviations that were moderate or severe and whether you feel the ratings were informative for you

32. Lab 11c InformationLogging Exercises for Back Care Return to presentation • Based on results of Healthy Back Test, plan exercises to help improve your back fitness • Log your efforts to complete these exercises during the week

33. Poor Lifting Technique • The poor leverage used here to lift a 50 lb box causes extreme forces to be imparted on the spine. • 750 pounds of tensile force on the muscles of the low back • 850 pounds of compressional force on the lumbar disks

34. Back Care Tips:Lifting and Carrying • Stand close and assume a wide base • Maintain normal lordotic curve and bend at the hips and knees • Keep object close to the body’s ‘center of gravity’ • Avoid hyperextending the neck or back when lifting

35. Demonstration of Bad and Good Lifting Technique Return to presentation

36. Swiss Ball Exercises Return to presentation

37. Return to presentation Resistance Machinefor Back Strength

38. Return to presentation Discussion Activity What movements do you think put your neck and back at risk? Photo: Creative Commons Google Images