What is the Musculoskeletal (MSK) System?
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- Christal Terry
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2 Today s Agenda - What is the musculoskeletal (MSK) system? - MSK health - Posture perfect - Stretches to improve your posture, flexibility and strength
3 What is the Musculoskeletal (MSK) System? The MSK system is a complex network of muscles, bones, joints, tendons, and ligaments that offers us the ability to perform our daily activities. The MSK system supports everything we do, and provides structure, protection and function to the body.
4 What is an MSK Condition? MSK conditions include a wide range of disorders that impact bones, muscles, tendons, ligaments, joints and connective tissue. They may result from physical trauma, or other causes such as overuse. If not managed promptly, MSK injuries may become chronic and result in debilitating pain and dysfunction.
5 MSK Health Over 80% of the working population will experience low back pain at least once in their lifetime. 1/3 of all lost time at work is caused by back pain. 11 million Canadians suffer from MSK conditions every year.
6 MSK Health MSK conditions can contribute to pain and limit mobility Pain and limited mobility can make it more difficult to stay active, which can exacerbate existing conditions and decrease quality of life
7 Musculoskeletal (MSK) Health Habits that can negatively affect your MSK health: Poor posture Incorrect movements Repetitive motions Sedentary lifestyle Lack of flexibility
8 Maintain proper posture What Can You Do? Stretch to maintain mobility and flexibility Build strength slowly and safely
9 Posture Perfect The secret to good posture is maintaining the spine s natural curves.
10 Does your posture pass the test? When standing: your head, shoulders, hips and ankles should line up.
11 Does your posture pass the test? When sitting: your ear, shoulder and hip should be in line and your buttocks should be at the back of the chair. Sit tall with your chest lifted.
12 Keep Moving! More important than perfect posture is movement and changing positions.
13 Top 10 Tips For Good Posture
14 Tips For Good Posture - #1 Place a small towel or pillow in the curve of your lower spine to provide additional support for the low back when sitting.
15 Tips For Good Posture - #2 When sitting, make sure that both feet are flat on the floor.
16 Tips For Good Posture - #3 Top line of the text on your monitor at eye level or slightly below
17 Tips For Good Posture - #4 Position your mouse to avoid reaching. Keep your elbows at your side.
18 Tips For Good Posture - #5 When working at a computer, take frequent breaks and change your position every 30 minutes
19 Tips For Good Posture - #6 Try to keep things light by packing only the things you will need. Choose a bag with wheels and a handle to lighten your load.
20 Tips For Good Posture - #7 When lifting objects, bend your knees to lift with ease. Avoid forward bending and twisting your body while bending.
21 Tips For Good Posture - #8 Provide support to your back, knees, ankles and arches by wearing a lowheeled, supportive shoe Note: Choose soles with good traction to help avoid slips and falls
22 Tips For Good Posture - #9 Never cradle the phone between your neck and shoulder.
23 Tips For Good Posture - #10 Strong core muscles help maintain appropriate posture and reduce strain on the spine.
24 Above All Keep moving. Stretch and exercise regularly to keep your spine healthy.
25 Stretches To Improve Your Posture, Flexibility and Mobility Stretching helps you move more freely and can improve your flexibility. With age, your muscles naturally tighten which can lead to poor posture and back pain.
26 Straighten Up Standing tall, feet together, align your ears, shoulders, hips, knees and ankles.
27 Bending Star Raise your arms to the side and bend your spine to one side as one arm goes over your head.
28 Trap Openers Gently roll your head from side to side. Massage the back of your head neck and finish by rolling your shoulders back.
29 Reach For The Sky Sweep your arms out from your sides, up over your head. Touch your hands together before you release them back down.
30 Stretching Continued Straighten Up Canada is a threeminute stretching program designed to promote a healthy spine through better posture. Visit to download the app.
31 Chiropractors can work as part of your healthcare team to maintain good MSK health, and can help with: Back and neck pain Headaches Soreness and stiffness Restricted mobility Arthritis Chiropractic
32
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