Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy By Jn Kabance, RKT and Jhn Haselw, M.D. 2015 BIOKINETIX bikinetix.cm
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy Intrductin Jn Kabance is a registered kinesitherapist and c-funder f BIOKINETIX. BIOKINETIX utilizes sprts medicine, Kinesitherapy, and behavir mdeling t ptimize health, fitness, and educatinal related prducts and prgrams in rder t enhance persnal perfrmance and reduce risk f injury. Jhn Haselw, M.D. has been practicing sprts medicine fr ver 45 years. He has been the staff president at Waupaca Riverside Hspital and Theda Clark Medical Center. He has als been the medical directr at several insurance cmpanies and medical centers. Executive Summary In this paper, the term warm up refers t any activity that requires the participant t cntract the muscles f his r her bdy. Passive mvement f jints r any utside envirnmental changes that may affect the physilgy f the bdy d nt fall within the categry f warm up in the present discussin. In recent years, repetitive stress injuries (RSIs) and muscul-skeletal disrders (MSDs) have stricken hundreds f thusands f wrkers and have cst businesses billins f dllars. The mst recent research statistics (March 2004) frm the Occupatinal Safety and Health Administratin (OSHA) indicate that ergnmics-related wrkplace injuries in the U.S. accunt fr a third f all missed wrk time, with an average absence f nine days per injury.1 OSHA further estimates that the resulting wrker injury claims and lss f prductivity cst U.S. emplyers $13 t $20 millin per year. Despite an influx f ergnmic prducts, equipment, and prcedures designed t relieve stress, emplyers and their emplyees cntinue t battle the debilitating results f veruse and repetitin in the wrkplace. Over the years, preventin f RSIs and MSDs has fcused mainly n imprving the ergnmics f wrk statins, equipment, and the wrk envirnment. Hwever, because the wrker still perfrms the same number f repetitive mvements, the fcus n equipment has nt addressed the rt f the epidemic that plagues tday s wrkers and businesses. Interestingly enugh, the human bdy has the ptential t prtect itself frm RSIs and MSDs. Just as athletes must prepare their bdies fr the rigrs f their activities, wrkers need t prepare themselves physically fr perfrming stressful, repetitive tasks. Emplyees already hld the keys t unlcking the drs t pain-free wrk habits. If, in additin t wrking in ergnmically healthy envirnments with ergnmically crrect equipment, individual emplyees adpt tw simple ergnmic activities, they can avid the pain and lss f prductivity caused by RSIs and MSDs. By warming up and resetting their bdies, they will avid the risk f injury. Warming Up Warming up prepares the bdy t handle repetitive stress with resilience. Resetting Resetting strengthens the muscles ppsite the nes that are repetitively used and brings balance and symmetry back t the bdy. 2015 BIOKINETIX bikinetix.cm 773.227.4447 2
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy Ergnmic Prducts Are Only Part f the Slutin RSIs and MSDs result directly frm the physical mvements the bdy endures in repetitively stressful situatins. Ergnmically crrect prducts have helped t ease the awkwardness f the bdy when it has t engage in repetitive mvements. Hwever, because the number f repetitive mvements remains cnstant, the bdy is still taxed with repetitive stress. If the individual wrkers learn t prepare their bdies t withstand the rigrs f the repetitive tasks, the efficacy f ergnmically crrect prducts will be increased dramatically. What Repetitive Stress Des T The bdy When the bdy engages in mvements repetitively, the muscles that prduce these mvements can becme tight r hyper-tned, and the tendns cnnecting these muscles t bnes can becme irritated r inflamed. Repetitive stress negatively affects the bdy by creating: Tight muscles Pr psture Inflamed tendns Limited ROM (range f mtin) in jints Impaired dexterity Nerve impingement Inhibitin f bld and lymphatic circulatin Tight Muscles As muscles are repetitively used r when muscles are shrtened frm pr psture r awkward psitins, they can becme tight r hyper-tned.3 Tight muscles have a negative affect n the bnes, nerves, vessels, and cnnective tissue that surrund them. Finally, tight muscles have an adverse effect n verall strength and endurance. Pr Psture Mst repetitively stressful tasks invlve manipulating the envirnment in frnt f the bdy. Over time, this causes the bdy t sluch r becme hunched and t develp that runded-shulders lk. These are characteristics f pr psture, which can cntribute t a whle hst f ther prblems.4 Inflamed Tendns As muscles engage in repetitive mvements, tendns, which cnnect muscles t bnes, underg shear frces that can eventually lead t inflammatin.5 This is tendnitis the inflammatin f tendns. When tendns are inflamed, they enlarge and cause a significant amunt f pain. Inflamed and enlarged tendns can als lead t dysfunctin within surrunding structures. Limited Range f Mtin (ROM) in Jints A tight muscle will limit range f mtin (ROM) in the jints, whether in the shulders, arms, wrists, r fingers. Jints that cannt mve freely thrughut their full range, r are imprperly aligned as a result f surrunding hyper-tned muscles, can cause dysfunctin and pain. 2015 BIOKINETIX bikinetix.cm 773.227.4447 3
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy Impaired Dexterity Limited ROM in the fingers can impair dexterity, the ability t manipulate small bjects. Cnsequently, the fingers suffer a lss f daily functins, leading t jb-related disability. Nerve Impingement When nerves travel thrugh a tight muscle r near inflamed tendns, they can becme squeezed r impinged. This cntributes t pain, tingling, and numbness that may be felt at, abve, r belw an impinged nerve. This nerve impingement can als impair dexterity, making it significantly mre difficult t manipulate small bjects. Such everyday activities as clicking a cmputer muse, typing n a keybard, cking, r hlding a glass becme painful r even impssible. Inhibitin f Bld Circulatin Tight muscles, arteries, veins, and capillaries (the smallest bld vessels, in which the cells exchange xygen and nutrients fr carbn dixide and waste prducts) can als becme squeezed, inhibiting the efficiency f bld delivery t all parts f the bdy. Cnsequently, tissues nrmally supplied by the bld must functin at a deficit.6 Over time, when bld circulatin is inhibited: Muscles lse strength Muscles lse endurance Daily tasks becme mre difficult Hands and feet becme cld Injury susceptibility is increased Inhibited Lymphatic Circulatin Tight muscles can inhibit lymphatic fluid (fluid that carries the waste prducts frm the cells t be excreted) frm flwing freely thrugh the lymphatic system. This causes the lymphatic fluid t settle in the tissues, where it can start t cagulate and frm knt-like masses in muscles. These masses debilitate a muscle s ability t functin prperly, causing pain r injury. 2015 BIOKINETIX bikinetix.cm 773.227.4447 4
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy Why Warming Up and Resetting Helps Prevent RSI and MSD The bdy pssesses the natural elements and mechanisms t prtect itself frm RSIs and MSDs. Tw easily perfrmed activities, warming up and resetting, stimulate these elements and mechanisms t help the bdy withstand the rigrs f repetitively stressful tasks. A wrker wh (1) warms up befre participating in a repetitively stressful task and (2) resets afterwards inherently prtects the bdy frm RSIs and MSDs. An athlete wuld never start t engage in a physical activity withut first prperly warming up and wuld never finish a physical activity withut resetting. In their daily activities, wrkers are n different frm athletes. They, t, need t warm up in rder t prepare themselves t engage in repetitively stressful mvements. Like athletes, wrkers need t reset in rder t strengthen their bdies t further cunteract the repetitive stress experienced each day. Prper warming up and resetting can be accmplished nly by perfrming active mvements against sme frm f resistance. Stretching, which calls fr peple t push and pull n their jints, is nt active in this sense and des nt, in itself, warm up the bdy. Studies nw shw that the age-ld mantra f stretch, stretch, stretch has nt helped t prevent injuries r muscle sreness. In fact, Perfrming repetitively stressful mvements thrughut the day is physically taxing. Warming up and resetting must becme a cnsistent habit fr peple engaged in repetitively stressful mvements. Injuries and muscle sreness appeared mre significant in peple wh had a high level f flexibility. 7 Studies als shw that peple wh stretch as a warm up befre an activity demnstrate a decrease in verall Perfrmance. SOLUTION Hw Warming Up and Resetting Helps Prevent RSI and MSD When peple engage in repetitive mvements, they are participating in a highly stressful physical activity. Warming up is crucial fr anyne wh plans n engaging in a physical activity, because it helps prepare the bdy bth physically and psychlgically. A warmed-up bdy will withstand the stresses f repetitive mvements with better efficiency and will be less likely t suffer frm RSIs r MSDs. A prper warm-up cnsists f several principal steps. Warming up shuld: Be specific t the activity in which ne is abut t partake9 Start with simple mvements first, then mve t mre cmplex mvements Use large muscles first, and then mve int smaller muscle grups 2015 BIOKINETIX bikinetix.cm 773.227.4447 5
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy What happens t the bdy as it warms up? During a warm-up, the bdy changes, mving frm a relaxed state t a readied state. As it des this, the bdy prepares itself fr physical activity by: Signaling the sympathetic nervus system Increasing bld circulatin Readying nutrients in the liver t be delivered t the wrking muscles Increasing cellular metablism Dilating the lungs Slwing dwn rgans that are nt primarily used during physical activity Warming muscles Lsening tendns, ligaments, and fascia Preparing jints fr mvements Increasing circulatin f the lymphatic fluid Priming the smatic nervus system Enhancing psychlgical preparatin Signaling the sympathetic nervus system The different areas f the bdy that will participate in a physical activity need specific signals t d s. The bdy uses the sympathetic nervus system as a signaling mechanism t get ready fr actin. The sympathetic nervus system uses neurtransmitters, which are substances that transmit messages frm the sympathetic nervus system t rgans. During a warm-up, the neurtransmitter nrepinephrine is secreted int the bld. It signals the heart t increase cardiac utput, heart rate and strke vlume, and dilatin f bld vessels. Warming up als engages the sympathetic nervus system t signal and stimulate the nutrient prductin in the liver, increase enzymatic activity within the muscle, dilate the lungs, and slw dwn ther rgans in rder t cnserve energy fr mvement. As the bdy cntinues t warm up, all these mechanisms start t wrk mre rapidly. Muscle temperature increases, jints prepare fr mvement, and tendns, ligaments, and fascia lsen up. Finally, warming up primes the smatic nervus system and prepares the bdy mentally fr activity. Increasing bld circulatin As the bdy engages in a warm-up, it signals the heart t begin increasing the amunt f bld it pumps t the bdy. The heart des this in tw ways. First, the heart rate the rate f beats per minute will increase. Secnd, the strke vlume the amunt f bld that is pumped with each beat will als increase. These tw factrs result in a greater amunt f bld being pumped ut f the heart t the peripheral tissues. This is accmpanied by dilatin f arteries that travel t the muscles and the cnstrictin f the arteries that travel t rgans that are nt primarily used. This allws quicker bld flw t the muscles and ther areas f the bdy that need bld during exercise. Bld flwing t the muscles carries xygen and nutrients the fd that muscles need in rder t prduce mvement. As we warm up, circulatin is increased, which brings this fd t muscles mre quickly. As the fd is brught t the muscles, the warmed bdy increases the speed at which the fd can enter the muscles.10 Als, when circulatin is increased, carbn dixide and waste prducts are brught away frm the muscles mre rapidly. The increase f circulatin readies the muscles fr activity by allwing them t functin mre efficiently. 2015 BIOKINETIX bikinetix.cm 773.227.4447 6
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy Readying nutrients in the liver t be delivered t the wrking muscles Befre the bld can carry nutrients t the muscles t be cnverted int energy, itthe bld needs t pick up these nutrients in the liver. The liver stres glycgen, which is a frm f glucse that can be cnverted t energy. As the bdy starts t engage in a warm-up, the sympathetic nervus system signals the liver t prepare glycgen fr transprt t the muscles. The bld picks up the glycgen and transprts it t the cells t be cnverted int energy. Increasing cellular metablism Warming up als stimulates the cells t increase their metablism the entire prcess by which cells take in nutrients frm utside the cell, cnvert thse nutrients int energy, and then rid themselves f waste prducts. Cells absrb xygen and nutrients by utilizing enzymes. Enzymes within the cells take these nutrients and cnvert them t energy. Warming up increases the activity f the enzymes that are used t absrb this fd and the enzymes used t cnvert fd int energy, thereby increasing the rate at which the xygen and nutrients are absrbed frm the bld and cnverted t energy.11 As energy is prduced mre rapidly, the muscles are then adequately supplied fr the increased demand f perfrming physical activity. An increase in cellular metablism als rids the muscles f waste prducts mre quickly. As muscles cntract t mve the bdy, they utilize energy, prducing waste prducts and heat. When cellular metablism is at an increased level, the waste prducts are carried ut f the cells mre quickly. If this did nt ccur at the same pace that waste prducts were being prduced, txicity wuld result within the cell. This wuld slw the cell s ability t cnvert nutrients t energy and energy t mvement. Dilating the lungs When the bdy warms up, the neurtransmitter nrepinephrine is secreted int the bld t signal the lungs t dilate. This prcess includes the large brnchial tubes as well as the tiny air sacs lcated within the lungs. As the brnchial tubes and the air sacs dilate, mre surface area is created t exchange ld carbn dixide fr new xygen. The increase in the exchange f xygen and carbn dixide accunts fr the muscles increased need fr xygen and increased need t excrete carbn dixide. Slwing dwn rgans that are nt primarily used during physical activity Nrepinephrine als is used t reduce the activity f rgans that d nt play a central rle in physical activity. Nrepinephrine shunts bld away frm the skin, reduces peristalsis (the mvement f the gastr-intestinal tract), and inhibits cntractin f the bladder and rectum. This cnserves bld and energy that will be used by the muscles during physical activity. Warming muscles As muscles cntract during a warm-up, mre than tw-thirds f the energy prduced by the bdy s muscles is lst as heat. This heat warms the muscles and further prepares them fr physical activity. When a muscle is warm, it is able t cntract mre frcefully.9 Als, a warm muscle is knwn t have mre elasticity and less susceptibility t being strained r pulled.10 Warm muscles functin mre efficiently and safely. 2015 BIOKINETIX bikinetix.cm 773.227.4447 7
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy Lsening tendns, ligaments, and fascia The heat generated when the muscles cntract and mve nt nly warms up the muscles, but it als warms up the surrunding tissues. These surrunding tissues include the tendns, ligaments, and fascia. The tissues f these structures becme mre pliable as they warm up, making them less susceptible t irritatin, sprains, and tears. Als, as the ligaments and fascia becme mre pliable, they allw the jints t mve with greater ease. This can reduce the stiff feeling the bdy has as it first starts t engage in physical activity. Tensynvium a thin sheath that surrunds tendns is a slippery substance that allws the tendns t slide mre easily alngside ther tendns and ther surrunding tissue. The temperature increase generated by the warm muscles allws the tendns t slide mre easily thrugh the tensynvium sheaths. Preparing jints fr mvements Jints als benefit frm warming up, because as the bdy starts t mve, synvial fluid is secreted int the jints. A jint is the interface between tw bnes. Jints are cvered by tissue called the synvial membrane. The synvial membrane secretes synvial fluid t lubricate the jint. As synvial fluid is secreted, frictin at the jint is greatly reduced. Synvial fluid als serves as a transprt medium t prvide nutrients t the articulating cartilage and t remve wastes.11 This is imprtant as articulating cartilage has little vascularity t prvide this functin. This cmbinatin f factrs allws the jints t functin healthier and safer. Increasing circulatin f the lymphatic fluid Lymphatic fluid travels in the lymphatic vessels and carries waste prducts frm the bld vessels. Like the venus system f the bld, the lymphatic vessels cnstitute a passive system, meaning that they rely n muscular cntractin t mve the fluid thrugh the vessel system. As the bdy engages in a warm-up and the muscles start t cntract, the lymphatic fluid is pushed thrugh the system f vessels and will be remved frm the bdy. This helps t clean ut ld waste prducts and t make rm fr new waste prducts that will be prduced as the bdy engages in physical activity. Priming the smatic nervus system In rder fr the bdy t initiate and functin in physical activity, nerves must send messages frm the brain t the muscles telling them t mve. These nerves are part f the smatic nervus system. As the bdy warms up, the smatic system nerves send messages mre easily and at a higher speed. This is especially imprtant t the bdy when it enters int a fine mtr physical activity r a physical activity that requires a great deal f crdinatin, such as typing n a keybard, cutting hair, r playing a musical instrument.12 Enhancing psychlgical preparatin As the bdy engages in a warm-up, it allws the mind t clear itself f any thughts r stimuli nt related t the upcming physical activity. This increases the ability fr the mind t fcus n the skills and strategies that will be used while the bdy perfrms the physical activity. Psitive imagery, r the mental imagery f success, has been shwn t relax the bdy and enhance cncentratin.13 2015 BIOKINETIX bikinetix.cm 773.227.4447 8
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy Why nt stretching? Perfrming active mvements withut resistance will nt challenge the muscles and will nt warm up r reset the bdy. Stretches and mvements withut resistance fall shrt because they d nt challenge the bdy t trigger all the built-in elements and mechanisms that will help prevent RSIs and MSDs. # f Warm Up Benefits Stretching nly vs. Warming Up Enhances psychlgical preparedness Primes sma;c nervus system Increases lympha;c circula;n Warms muscles Slws dwn secndary rgans Dilates lungs Increases cellular metablism Readies nutrients t be delivered frm liver Increases bld circula;n Signals the sympathe;c nervus system Prepares jints fr mvement Lsens tendns and ligaments 12 11 10 9 8 7 6 5 4 3 2 1 Stretching nly Warming Up 2015 BIOKINETIX bikinetix.cm 773.227.4447 9
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy Resetting Repetitive Stress Injuries are an epidemic in ur sciety. This is mainly due t the repetitive mvements that are demanded f peple and the pr psture that results frm them. These have multiple affects n the bdy, including the shrtening r tightness f muscles, the inflammatin f tendns, the impingement f nerves, and the inhibitin in the circulatin f the bld and lymphatic fluids. In rder t cmbat the effects f repetitive stress and t help prevent RSIs, repetitively used muscles must be reset. Resetting the repetitively used muscles helps t lengthen ut tight muscles, decreasing the likelihd that tendns will becme inflamed r that nerves will be impeded frm cmmunicating efficiently with the brain. Resetting repetitively used muscles als allws the bld and lymphatic fluid t flw mre freely and t be pumped ut f the muscles with greater efficiency. In rder t effectively cmbat the negative effects f repetitive stress n the muscles, tendns, nerves, bld, and lymphatic vessels, a persn must reset the bdy at the end f a perid f physical activity. Resetting is the prcess f strengthening the muscle grups ppsite t the nes that are repetitively used. Resetting repetitively used muscles brings balance and symmetry back t the bdy. Resetting: Lengthens ut repetitively used muscles, reducing tightness Cmbats pr psture Reduces limited ROM Reduces limited dexterity Aids inflamed tendns Reduces nerve impingement Enhances bld flw Enhances lymphatic fluid circulatin Muscles are arranged in ppsing grups that reside n the ppsite sides f a jint. These muscles wrk in tandem with each ther. The term reciprcal inhibitin describes the prcess: when ne muscle cncentrically cntracts, the ppsite muscle grup relaxes. This allws fr the mvements f a jint. Let s take a mre in-depth lk. Muscles cnnect t jints via tendns. As the muscle cncentrically cntracts and puts tensin n a tendn, that tendn in turn pulls n the bne where it attaches, mving the jint. What allws this mvement is that the muscle grup n the ppsite side f this jint relaxes. This ppsite muscle knws t relax because a signal is sent frm the cncentrically cntracting muscle t the spinal crd and back t the ppsite muscle with a message t relax. When it the ppsite muscle relaxes, and the jint starts t mve, the relaxed muscle and its tendn start t lengthen ut. The signal fr a muscle t relax will be enhanced if resistance is increased. That is t say, when a muscle cncentrically cntracts against a resistance, the ppsite muscle grup will relax even mre. As an example, when the bicep cntracts t bend the elbw, the triceps relax. If at the same time the bicep picks up an bject, which prvides resistance, the triceps will relax even mre. This is an imprtant pint t nte, because it explains why resetting needs t be dne with resistance against the cncentrically cntracting muscle. T battle the negative effects f using muscles repetitively, these muscles need t be reset. When the repetitively used, r tight, muscles are reset, they start t lengthen ut. It is the lengthening ut f these tight muscles that helps t negate the ill effects f repetitive use. 2015 BIOKINETIX bikinetix.cm 773.227.4447 10
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy Fr example, peple wh sit at desks all day, clicking the muse and typing n the keybard, use the same muscles ver and ver again in repetitive mvements. The flexr muscles lcated n the underside f the frearm a grup f muscles used t prduce these mvements experience stress and pain because f veruse. The extensr muscle grup n the tpside f the frearm ppsite the flexrs are respnsible fr prducing the ppsite mvements f clicking a muse r typing n a keybard. Such mvements wuld include mving the hands up away frm the keybard r pening up the hand and spreading the fingers apart. In rder t reset the repetitively used flexrs n the underside f the frearm, the extensrs n the tpside f the frearm need t be strengthened thrugh cncentric cntractins. As the extensrs are strengthened thrugh cncentric cntractins, the repetitively used flexr muscles start t lengthen ut. Lengthening Tight Muscles Prevents Repetitive Stress Resetting, r lengthening ut repetitively used tight muscles, has the direct ppsite effect f cnditins that ccur with repetitive stress. Resetting repetitively used muscles allws invlved jints t mve thrugh their full range f mvement. This prcess will help t crrect psture, t prevent disks r ther structures adjacent t jints frm becming injured, and t imprve dexterity. Resetting will als help prevent tendns frm becming inflamed, nerves frm being impinged, and bld and lymphatic vessels frm becming inhibited. Resetting Cmbats Pr Psture, Rm and Dexterity The repetitive r prlnged stress f sitting at a desk all day has a tremendus effect n psture. Sitting with pr psture, as in the case f sitting with shulders hunched r runded, keeps muscles in the frnt f the bdy in a shrtened psitin, which makes these muscles tight. Resetting nt nly lengthens ut these tight muscles, but it als strengthens the ppsite muscles, t help prevent pr psture. Cncentrically cntracting and strengthening the muscles lcated in the upper back resets and lengthens ut the muscles in the frnt f the bdy that cntribute t pr psture. As these muscles lengthen ut, they cease pulling n the shulders and making them runded. Furthermre, as the muscles in the upper back are strengthened, they have greater ability t pull the shulders back, further enhancing crrect psture. Resetting als helps jints t mve thrugh their full range f mvement; this helps prevent bnes frm becming misaligned. A misaligned pelvis can affect detrimentally the areas that surrund it, including the disks in the spinal clumn. When muscles that cnnect t r near the pelvis are reset, they start t pull less n the pelvis and the structures surrunding the pelvis. This prevents the pelvis frm becming misaligned and eases the stress placed n the surrunding structures, such as the disks. Resetting als helps t maintain finger dexterity. Dexterity can be enhanced thrugh resetting, because lengthening ut the tight muscles that cnnect t the fingers will allw them t mve mre freely and with greater precisin. Resetting Aids Tendnitis Resetting muscles that are repetitively used and keeping them in a lengthened psitin takes stress ff the tendns that cnnect t the repetitively used muscles. As this stress is reduced, the tendns are less likely t becme inflamed r irritated,; thus reducing the risk f tendnitis. 2015 BIOKINETIX bikinetix.cm 773.227.4447 11
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy Resetting Helps Prevent Impingement f Nerves Resetting repetitively used muscles reduces the risk that nerves will becme impinged by tight muscles and inflamed tendns. As muscles are lengthened and the tendns remain supple, nerves travel thrugh, arund, and nearby these muscles and tendns withut becming impinged. When nerves are nt impinged they can transmit signals t and frm the brain with n interference. Resetting Enhances Bld Flw Therefre, as muscles are reset, their ability t relax and cntract is enhanced. When a muscle freely and fully cntracts and relaxes, it acts as a pump. A great example f this is the heart, as it pumps the bld arund the bdy. The same idea is true with muscles in ur arms and legs. As these muscles are cntracted, they pump the bld ut f them. This enhances the return f bld t the heart. Veins, which carry bld frm the tissues t the heart, rely n the muscles t mve the bld back t the heart. The mre the muscles can cntract and relax, the better they can push bld back t the heart thrugh the veins. Resetting Enhances circulatins f the Lymphatic Fluid Finally, resetting enhances circulatin f the lymphatic system fluid. As stated abve, when muscles lengthen ut and becme less tight, their ability t cntract and relax is enhanced. Because the lymphatic system is a passive circulatry system (it has n heart), it relies n the muscles t mve the lymphatic fluid thrugh its system. When muscles are reset and their ability t cntract and relax is enhanced, the mvement f lymphatic fluid is imprved. This helps mve the waste prducts ut f the muscles, reducing the chance f txicity. This muscle actin pumps the lymphatic fluid ut f the muscles and assciated tissues and prevents it frm cagulating and frming cllagenus masses, which can hinder muscle functin. Withut cllagenus masses, the muscles becme healthy and functin efficiently. Affects f Repetitive Stress Resetting Helps Prevent Tight Muscles Pr Psture Inflamed Tendns Limited ROM Impaired Dexterity Nerve Impingement Inhibitin f Bld Circulatin Inhibitin f Lymphatic Circulatin 2015 BIOKINETIX bikinetix.cm 773.227.4447 12
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy THE 90-SECOND WARM UP PROGRAM THE WOW THE RESET GLOVE BIOKINETIX has develped a warm-up prgram and tw reset prgrams that help reduce the risk f RSIs. These prgrams cmbine tw unique prducts, the WOW and The Reset Glve, with curriculums created specially fr using the WOW and The Glve t the best advantage. Tgether they prvide the bdy with all the benefits f warming up and resetting t help prevent RSIs. The WOW is a persnal hand-held fitness tl that utilizes Rhythmic Resistance t quickly challenge the muscles f the bdy t prvide all the benefits f warming up and resetting. The Reset Glve is a reversible glve that can effectively reset the muscles f the frearm, wrist, hand and fingers t help prevent such RSIs as tendnitis, tennis elbw, and carpal tunnel syndrme. The BIOKINETIX has created revlutinary curriculums that frmulate an encmpassing injury-preventin prgram t fight RSIs. The WOW is used fr the 90-Secnd Warm Up Prgram, as well as fr the 60-Secnd Reset Prgram. The WOW effectively resets the large muscle grups that are repetitively used and affected by pr psture. The Reset Glve is used t reset the smaller muscle grups f the frearm, wrist, hand and fingers. The 90-Secnd Warm Up Prgram utilizes nine different mves. The BIOKINETIX has fund that these nine mves are the ptimal psitins fr warming up the specific muscles, tendns, fascia, ligaments, and jints that are used thrughut the day by smene perfrming repetitive mvements. The BIOKINETIX develped the prgram keeping in mind the fact that larger muscles shuld be warmed up first and then the smaller muscles. In the 90-Secnd Warm Up Prgram, the muscles f the upper back and shulder area are the first muscles t be warmed up, then the muscles f the upper arm, and finally the muscles f the frearm. These nine mvements cnstitute the entire 90-Secnd Warm Up Prgram. These nine mves are based als n the fact that an effective warm-up prgram shuld start with simple mvements. In the 90-Secnd Warm Up Prgram, each psitin requires mving ne jint at a time in ne plane. The 90-Secnd Warm Up Prgram warms up all the muscles, tendns, fascia, ligaments, and jints that will be used during the mre cmplex repetitive mvements. At each psitin, the participant perfrms nine repetitins. When creating a warm-up prgram fr a mass f peple, all the participants capabilities must be taken int accunt. Nine repetitins is the ptimal number t warm up participants withut causing fatigue r exhaustin. The intent f the 90- Secnd Warm Up Prgram is simply t warm up, t ready the bdy fr repetitively stressful physical activities. Using the WOW, the BIOKINETIX has als created a 60-Secnd Reset Prgram that resets the larger muscle grups f the bdy. The 60-Secnd Reset Prgram cmprises just six mves. These mves were specified because they strengthen the muscle grups ppsite the nes that are repetitively used. The six mves include strengthening the upper back and shulder, the triceps, and the larger muscles f the frearm. These are the precise muscles that need t be strengthened in rder t help prevent RSIs. 2015 BIOKINETIX bikinetix.cm 773.227.4447 13
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy Each reset mve is perfrmed fr nine repetitins. Like the 90-Secnd Warm Up Prgram, the resetting prgram calls fr nine repetitins as the ptimal number t reset the muscles that are repetitively used withut causing fatigue r exhaustin in the participants. Mrever, nine repetitins lengthen ut muscles that may becme tight due t all the repetitive stress. The BIOKINETIX als utilizes The Reset Glve t reset the smaller muscle grups f the frearm, wrist, hand and fingers, which helps prevent RSIs such as tendnitis, tennis elbw, and carpal tunnel syndrme. The BIOKINETIX selected The Reset Glve because f its innvative design, which strengthens the muscle grups ppsite the nes that are repetitively used. The Reset Glve is reversible and can fit n ne hand as easily as it can fit n the ther. The Reset Glve uses three mves t help prevent repetitive stress injuries. The first mve resets the muscles f the frearm and wrist, the secnd mve resets the muscles f the fingers, and the finally mve it resets the muscles f the entire hand. Each mve is t be dne until the participant feels a slight burning sensatin in the frearm. When resetting small muscles such as the nes that are lcated in the frearm, wrist, hand, and fingers, it is imprtant t be aware that these muscles can fatigue very quickly. That is why it is imperative that peple perfrm nly t their level f ability. When a slight burning sensatin is felt in these muscles, it is the bdy s way f saying that it is getting tired and that the exercise has been successful. Cnclusin RSIs are an epidemic in this sciety. As peple have becme mre specialized in their skill sets, repetitive mvements have increased. Fr many years, ergnmic prducts have been cnsidered the answer t helping prevent RSIs. Althugh ergnmics have made wrkplaces safer and easier t functin within, RSIs cntinue in tremendus levels. Stretching and perfrming active mvements withut resistance d nt adequately prepare the bdy fr repetitive stress, because they d nt stimulate the bdy t ready itself fr activity. In rder t prperly prepare the bdy t survive the repetitive stress it underges each day, peple need t warm up befre they wrk and reset after they wrk. Bth warming up and resetting help reduce the risk f suffering frm a RSI. Warming the bdy physically prepares the muscles, tendns, fascia, ligaments, and jints that are used thrughut the day f smene perfrming repetitive mvements. Preparing the bdy physically makes it mre resilient and better equipped t handle repetitive stress. Resetting strengthens the muscle grups ppsite the nes that are repetitively used. This brings balance and symmetry back t the bdy. 2015 BIOKINETIX bikinetix.cm 773.227.4447 14
Preventing Repetitive Stress Injuries By Warming Up and Resetting The Bdy 1. Bureau f Labr Statistics. March 2004. Lst-wrktime Injuries and Illnesses: Characteristics and Resulting Time Away frm Wrk. Washingtn, D.C.: U.S. Department f Labr. 2. The Natinal Institute fr Occupatinal Safety and Health. 1997. A Critical Review f Epidemilgic Evidence fr Wrk-Related Musculskeletal Disrders f the Neck, Upper Extremity, and Lw Back. Cincinnati, OH.: U.S. Department f Health and Human Services. 3. Mntgmery, Kate. 1995. A Nnsurgical Apprach t Carpal Tunnel Syndrme. Prceedings f the Internatinal Frum n New Science, Frt Cllins, Clrad. 4. Cuch, Jean. 1998. Balance. Yga Internatinal. August/September. 5. Retig, A.C. 2001. Wrist and hand veruse syndrmes. Clinical Sprts Medicine. 20(3):591-611. 6. Hgan, M. C., Kurdak, S. S. and Arthur, P. G. 1996 Effect f gradual reductin in O2 delivery n intracellular hmestasis in cntracting skeletal muscle. Jurnal Applied Physilgy. 80(4):1313-21. 7. Thacker SB, Gilchrist J, Strup DF, Kimsey CD Jr. 2004. The Impact f Stretching n Sprts Injury Risk: A Systematic Review fthe Literature. Medicine & Science in Sprts & Exercise. 36(3):371-378. 8. Cramer, Jel T., Hush, Terry J., Jhnsn, Glen O., Miller, Jshua M., Cburn, Jared W., and Beck, Travis W. 2004. Acute Effects f Static Stretching n Peak Trque in Wmen. Jurnal f Strength and Cnditining Research, Vlume 18, Number 4. pgs. 236-241. 9. Shellck FG, Prentice WE. 1985. Warming-up and stretching fr imprved physical perfrmance and preventin f sprts-related injuries. Sprts Medicine. 2(4):267-78. 10. Fergusn, Richard A., Ball, Derek, Sargeant AJ. 2002. Effect f muscle temperature n rate f xygen uptake during exercise in humans at different cntractin frequencies. The Jurnal f Experimental Bilgy 205, 981-987. 11. Safran MR, Garrett WE Jr, Seaber AV, Glissn RR, Ribbeck BM. 1988. The rle f warmup in muscular injury preventin. 12. Shellck FG, Prentice WE. 1985. Warming-up and stretching fr imprved physical perfrmance and preventin f sprts-related injuries. Sprts Medicine. 2(4):267-78. 13. Quinn, Elizabeth. 2004. The Warm Up: Mre Imprtant Than Yu Thught. Sprts Medicine. Fund at: http:// sprtsmedicine.abut.cm/cs/injurypreventin/a/aa071001a.htm 2015 BIOKINETIX bikinetix.cm 773.227.4447 15