I'm Dr.
Kim.
I help people heal chronic pain and stress using somatic movement,
Meditation and energy work.
Today we're talking about office syndrome.
Which is a collection of symptoms that people develop from spending long hours sitting,
Working on computers and using their phones.
The most common symptoms of Office Syndrome include neck pain,
Shoulder and chest tightness.
Draw attention.
I strain.
Rounded shoulders.
Core posture.
Fatigue,
And shallow breathing from the upper chest.
Note that you don't necessarily need to work in an office to have these symptoms.
If you do have any of these symptoms,
You are definitely in the right place today.
At its core,
Office Syndrome is a muscular imbalance problem.
Because we spend so many hours sitting and looking forwards or down.
Our bodies get stuck into this rounded back and forwards head posture.
In this posture,
The chest muscles become tight and they pull the shoulders forward.
The rhomboid muscles.
In your back between your shoulder blades.
Get weak.
And stretched out,
Leading to mid-back pain.
Now in the neck.
The deep neck flexor muscles that run through the front get stretched out and weak.
And in the back of the neck,
The suboccipital muscles.
And the muscles that run down the back.
Of the spine.
Become tight and overactive,
Leading to headaches and symptoms in the head.
Now back when I learned about this condition in university,
Which was well over 10 years ago,
We called this upper cross syndrome because of the alternating pattern between muscle weakness and tightness.
Nowadays,
We call it office syndrome.
So the key to reversing office syndrome is to stretch out the chest.
Strengthen the rhomboids at the back which will then pull the shoulders backwards into good posture.
From here we need to strengthen the neck flexors.
And stretch the tight muscles at the back of the neck.
Now,
A lot of these symptoms can also be improved.
By correcting your workstation ergonomics.
So just quickly,
Here are some practical tips for the office that can help enormously with symptoms.
Number one is movement snacks.
Humans were not made to sit at a desk all day.
We were made to walk around.
So get up and take a short walk every 30 minutes to circulate your blood flow and your energy.
Standing desk.
A standing desk is my favorite solution for reversing office syndrome.
My clients always complain at first when I tell them that they must get one,
But then they end up loving it and then they can't go back to sitting all day.
But also remember that standing all day is not the solution either.
The goal is movement and variety.
So spend time standing,
Sitting and walking around.
3 is your screen position.
Make sure your monitor is always set up at eye level so that you are not looking down,
Promoting that poor posture.
When you use your phone,
Prop your elbows up and down.
On the table so that your phone is at eye level.
And the last is breathing.
Have you ever noticed that when you're stressed or deeply absorbed in your work,
You tend to hold your breath?
Several times a day,
Pause and take a few slow breaths down into the diaphragm.
Many office workers unknowingly hold their breath when they are concentrating.
I hope this talk has been helpful in understanding Office Syndrome.
Now it's time to learn how to reverse it so that you can alleviate your symptoms.
Please follow along with my courses and practices here on Insight Timer and enjoy.
