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The Manual Touch Physical Therapy

Whole Body Approach

Reclaim movement, function and life
For information, call: 847-541-7600
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The Risks of Sitting

August 5, 2015 By Denise Schwartz 2 Comments

The Risks of Sitting

There are 168 hours in a week. If you subtract sleeping, exercising, doing errands or chores, that leaves approximately 114 hours, or 67% of our time left. What are we doing with 67% of our time? Sitting…..Travis Saunders, a Ph.D. student and certified exercise physiologist at the Healthy Active Living and Obesity Research Group at Children’s Hospital of Eastern Ontario states ”sitting increases your risk of death and disease, even if you are getting plenty of physical activity. It’s a bit like smoking. Smoking is bad for you even if you get lots of exercise. So is sitting too much.”[1] Dr. James Levine, director of the Mayo Clinic-Arizona State University Obesity Solutions Initiative and inventor of the treadmill desk even coined the term “Sitting is the new smoking”.[2]

There are numerous articles in the news lately quoting many studies that show how sitting the majority of our day can affect our overall health. Health Hazards of Sitting[3] provides the best information, concise and organized I’ve seen in one place on the effects of sitting and some things you can do about it.

My recommendations of what you can do about sitting too much:

  • Get up and move for 1-3 min every hour
  • Stretching exercises for the areas tightened by sitting – hip flexors, upper back, lower back (see below)
  • Get a standing desk such as this one from Varidesk http://www.varidesk.com/
  • Balance on 1 leg often throughout the day – can be done while doing everyday activities such as brushing your teeth, making a sandwich, while talking on phone

This exercise will stretch the hip flexors, upper and lower back. Repeat each movement 3x 2x/day and after any extended sitting for 3-4 hours.

Stand with legs shoulder width apart, arms overhead

  1. rock pelvis forward/backward as arms/upper body goes back
  2. shift hips side/side as arms go opposite direction of hips

Now let’s get moving in order to reclaim movement, your function and your life!

 

[1] http://www.runnersworld.com/health/sitting-is-the-new-smoking-even-for-runners

 

[2] http://www.theactivetimes.com/sitting-new-smoking-7-ways-sedentary-lifestyle-killing-you?utm_source=huffington%2Bpost&utm_medium=partner&utm_campaign=sitting

 

[3] https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

 

Filed Under: Health & Wellness Tagged With: exercise, Health, lifestyle, physical therapy, runners, sitting, stretch

Comments

  1. Dj says

    June 20, 2019 at 12:21 am

    Thanks for the simple yet powerful tips! I sit long hours in the office due to the nature of my job but Id like to stay active so I will be doing the simple movements you have recommended here.

    Reply

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We believe all body systems and mental/emotional health are connected. We take a whole body approach to discover why patients are not healing and what were the initial causes of their current symptoms. 

Our mission is to use this whole body approach to help patients heal and overcome pain and limitations, resulting in improved quality of life. We also aim to promote wellness in our communities through ongoing education. 
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Testimonials

I can honestly say that Denise was the first physical therapist to listen to my story.   She has demonstrated more patience and compassion than any other therapist that I’ve ever met. For the past 8 years, I have been symptomatic with Ehlers Danlo… Read more
The physical therapy I received at The Manual Touch PT helped reduce my sciatica pain to a manageable level in just a few sessions.  The exercises I was given strengthened and trained my muscles to prevent further back problems allowing me to return… Read more
I’m very excited because I’m getting stronger, more stable when I’m walking, and more flexible.  Yesterday, for the first time in several years, I was able to travel by train downtown and visit the Art Institute.  There was lots of walking an… Read more
I came in to see Denise due to a cervical disc herniation.  I have been told by Illinois Bone & Joint that they refer patients to Denise often as she is able to help when other physical therapy programs fail.  That was definitely the case in my situ… Read more
Due to a stroke of good luck, I saw a class on Lower Back Pain offered by Denise from The Manual Touch Physical Therapy at Northbrook YMCA. I followed up with an assessment by Denise. Three years ago, I fell and broke my right arm and hip, followed … Read more
Denise has worked on areas of severe pain and has diminished them to a tolerable level.
I had recurring back and knee issues and thought I wouldn’t be able to race triathlons again.  Denise gave me exercises and encouraged me to sign up to compete. I was able to complete the triathlon and had my fastest run split in years.”  … Read more
My physician referred me to The Manual Touch and I’ve been going to see Denise there for 5 months now. Initially I went to help me heal from a torn meniscus surgery in my knee. I was also experiencing a great deal of pain in my lower back due to spin… Read more
Just a note to thank you for the time you spent with me Saturday in evaluating my running technique and body alignment.  Your suggestions are already making sense and having an early impact.  After our meeting, I went out for a 5K run and found you… Read more
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