Home and Office Ergonomics with Solutions

Get our recommended stretches here: https://drive.google.com/drive/folders/1tKyUtgRgI_h3ZKoAQwv5BxeBygjOWC6c?usp=sharing

03:52-8:51Upper Cross Syndrome
09:05-12:32Forward Head Posture & Breathing
13:03-17:46Lower Cross Syndrome
18:45-23:33The Workplace Makeover
24:01-26:04Corrective Exercises


Dr. Ben Boudreau: [00:00:06] You got to be able to encourage that posture in any way that you can, and I see what they did in this workplace here, that is a great elderly stretch for any of the patients out there in a beautiful Chinta.

Dr. Clayton Roach: [00:00:20] It’s a great way to get an Impingement syndrome with your shoulder, too. All right, let’s get her going.

Dr. Ben Boudreau: [00:00:29] Yeah, so last week we answered your questions. Thank you so much to everyone who sent in your questions, things that you wanted to learn a little bit more about. And it was great, the participation that we had, the feedback was excellent as well. You guys are clearly learning from these conversations because you’re asking quality questions and giving us the opportunity to give you guys the best quality answers that we can guys give us. Give us a thumbs up if you’d want us to do that again. And if you do want us to do it, I do that again. Make sure when you think of a question, write it down.

You will get it. Whether it’s a Facebook comment, if it’s a YouTube comment, if it’s a call or whatever it is, just send it to us along the way. And that we were getting like a bank of questions together that we can then go on and do an open question right away. Right. So definitely that’ll help us have a bag of questions going. Yeah, I think it’s good. I think we want to know. So.

Dr. Clayton Roach: [00:01:32] All right,

Dr. Ben Boudreau: [00:01:32] You start the show there, buddy. All right,

Dr. Clayton Roach: [00:01:37] Guys, so tonight we are talking about ergonomics, right, the way that we’re sitting, big word ergonomics, the study of how

Dr. Ben Boudreau: [00:01:48] The body fits into the structures that are around it and all the mechanics. And so tonight we’ll be talking about what is the correct position to be in? How can I correct my workplace to make it feel more comfortable for myself? And how can I manage with stretching and strengthening

Dr. Clayton Roach: [00:02:04] Routines at home to help

Dr. Ben Boudreau: [00:02:07] Manage some of these symptoms?

Dr. Clayton Roach: [00:02:10] Yeah, yeah, I know this is when you take a look at how much time we’re spending now sitting at a desk, you know, many of us think about getting a new mattress because our mattress starts to get on our nerves and we don’t sleep very well and we wake up tired. But then many of us don’t think about the other part of our day where we spend so much time in the same position, which is usually at our desks. So we’re sedentary during the night and we’re sedentary during the day, both of which we need to have good ergonomics and good posture. So a good match is all.

We’ve talked about that. But what about at work or at home now? How do things have to look? What do things have to change in order for you to have your back working for you and not at the end of the day? Well, holy. Do you know what kind of truck hit me? Because you’re feeling not just in pain but fatigue and you feel like you’re just you just wanted to crash, right. So.

Dr. Ben Boudreau: [00:03:08] Oh, for sure. And being able to recognize these dysfunctional patterns and when you’re feeling this way and knowing the structures that are involved will help normalize the status that you’re feeling. And so like Dr Roach said, just like we give recommendations for pillows and mattresses, there has to be a workplace recommendation as well to help encourage the structure that we’re trying to create.

Dr. Clayton Roach: [00:03:32] So listen to this. At the beginning of

Dr. Ben Boudreau: [00:03:33] Twenty, twenty one. Thirty two percent of Canadian employees aged 50 to 69 worked most of their hours from home.

Dr. Clayton Roach: [00:03:41] Compared to four percent in twenty sixteen, so thirty two percent, four percent in twenty sixteen, crazy. Wow. All right.

Upper Cross Syndrome

Dr. Ben Boudreau: [00:03:55] Yes, so the result of poor ergonomics, we kind of want to go over, you know, what happens when we don’t change our workplace and we just succumb to our environment and become a product of it. So one of the conditions is called upper cross syndrome. So upper crust syndrome is when the shoulders begin to roll inwards towards the center, the head cuts forward. And the muscles in the front become very, very tight Dr Roach,

Dr. Clayton Roach: [00:04:25] And that

Dr. Ben Boudreau: [00:04:26] Is a forward head posture. It looks something like this.

Dr. Clayton Roach: [00:04:31] What happens in the upper crust syndrome? There are muscles that work together in sync, and when one is weak, the other one is weak, and when the other one is tight, the other one is tight. So when we take a look at what’s going on up here with the traps, so how many people, you know, during the day do this right and they’ll grab their traps and they’ll move their head side to side. And, you know, I hear it all the time, like I carry the whole weight of the world in my shoulders. Well, you know, posture plays a big role in what you feel in your upper shoulders.

So what happens is you are going to get some type of trapezius. And then what’s going to happen at the same time, your pack muscles are going to get tight. Now the thing with your pants, they attached your shoulder. So when they get tight, you start to roll your shoulders inward and now the head starts to translate forward. Take it from here, Mr. Ben. And then when the head

Dr. Ben Boudreau: [00:05:35] Begins to translate forward, what you begin to see is dysfunctional patterns in your movements because your structure is no longer aligned. You’re starting to get that straightening of your spine when you become an environment. What that does is it places increased pressure on the structures. Right. Increase pressure on the disk in the spine, closing of the spaces for the nerves, the exit, tighten muscles. Then what happens is when you try to straighten yourself out, you’re all in pain because these muscles were stuck in these positions that they don’t like for so long.

And if anybody remembers way back when Dr. Roach and I, this might have been Humpday conversation two or three when we spoke about neck dysfunctions, when the head juts forward, the deep muscles in the neck aren’t communicating with your head. They don’t tell you where you are in space. That’s right. Sitting really far ahead for longer than 30 minutes, not even realizing that your head is jutting forward more and more and more. So what happens? The head weighs approximately 10 to 12 pounds.

Dr. Clayton Roach: [00:06:47] Math and physics tell us that the longer the lever arm. So in other words, if you had a bowling ball and you had to carry the bowling ball for the rest of your life, would you carry the bowling ball close to you or would you carry it out here with a note stretched arm? Which one would create fatigue quicker, carry it over here or carry it over there obviously is going to be to carry it over here. So now your head has become a big bowling ball that’s sitting way forward. And many times I have patients actually they’ll tell me, Ben.

I feel like my head is too heavy for my body. Right. So what happens now? The deep next neck Flexner’s don’t have the ability to bring the head back. These little rat traps and Sorina Santeria aren’t strong enough to bring the shoulders back and now all of a sudden this goes on for years and now you start to see structural damage to the spine.

Dr. Ben Boudreau: [00:07:47] Right, yeah, exactly. Whenever I have a patient-first come in, the first thing that I want to begin to restore is a proper postural reorganization. And so we’re working through these muscles and working to get them activated because when a muscle hasn’t been turned on, the individual doesn’t know what it’s like to have it turned on. And when you start firing these muscles, it can feel a little weird, a little uncomfortable, like, oh, this is really the position that I’m supposed to be in. Yes, but your structure is becoming rearranged by this environment. So you have to battle through that.

And then what happens when you start to activate those muscles, that part of the brain that relates to that muscle starts to light up again. And now the brain says, oh, yeah, that’s right. There is that muscle. It does exist again. And now the brain starts to reinforce that pattern. So now bad posture feels like crap and good posture feels that right instead of the opposite, where slouching feels good and when you try to straighten up, you get cramps and everything feels awkward. So yeah, that’s the undercroft is worth a thousand words. Oh yes. OK, so one thing.

Dr. Clayton Roach: [00:09:03] Leads to another.

Forward Head Posture & Breathing

Dr. Ben Boudreau: [00:09:05] What ends up happening many times when you are in a SLOAT posture like this one

Dr. Clayton Roach: [00:09:13] And you guys can do it right now when you slouch and try to take a deep breath in your diaphragm, doesn’t have room to go down as you take in in an inspiration and come back up when you exhale. So what ends up happening with poor posture? You are shallow breathing, really unbeknownst to you, because you probably don’t notice it. So now you’re there for 20 minutes, 30 minutes, one hour, two hours. And by the end of the day, you were shallow breathing, pretty much a good part of the day. And what’s happened over time is the muscles have become what’s called hypoxic. So less oxygen made it to the muscle. Well, what does a hypoxic muscle look like? It’s contracted, so it’s in a shortened state.

Specifically, the muscles in between the ribs called the intercostal muscles. So what ends up happening? The more shallow you breathe, the tighter the muscles in between the ribs become, the more you become slouch, the less you breathe, the more you become Sloat and it becomes a self-perpetuating cycle. And over time, the more we shall breathe, the less our cerebellum. Gets oxygen, the cerebellum, which is the part of the brain that controls your balance, is very oxygen-dependent out of 100 percent oxygen that makes it to the brain.

The cerebellum takes 90 percent. And when the cerebellum doesn’t get the oxygen that it needs, the cerebellum becomes very, very dysfunctional and you start to have balance issues. So that’s why you see a lot of seniors that are slow forward. They also in tandem, don’t have very good balance because they don’t have the oxygenation going to the cerebellum. So just a little bit of neurology in terms of how poor posture over time can lead to very detrimental changes that affect your quality of life.

Dr. Ben Boudreau: [00:11:12] Absolutely, and that’s why we want to be able to bring this up and just explain, you know, it’s more than just tight muscles that has an impact on the rest of your body. And being able to express healthy spine is important to not just the way that you look, but how you feel on the inside. It’s not just the it’s not just about the spine. It’s about the ramifications of what the spine controls. Yeah. And so the research, the research has shown that people with ongoing mild to moderate neck pain and stiff neck muscles have problems using their lungs or respiratory system to the fullest of its capacity.

And so just going back to what Dr. Roach said there, when the muscles shorten and they don’t have the oxygen as well, they’re not being fed proper oxygen. The muscles are more likely to be in a contracted position and less likely to work properly. Yeah, and one of the things, when you’re shallow breathing, one of the things that can result from that, is going to be headaches.

Dr. Clayton Roach: [00:12:08] Now, the headache occurs because of that,

Dr. Ben Boudreau: [00:12:10] Because the muscles aren’t getting the oxygen they need. So the back of the neck muscles become hypoxic. They tighten up and the head goes forward, more forward and more forward. And all of a sudden you got the tension in the back of the neck that can then relieve the pain pretty much anywhere across the side of the face to the eye, because you just the muscles are not getting enough oxygen. Makes sense, makes sense.

Dr. Clayton Roach: [00:12:36] Guys, give us a few thumbs up if you’ve learned something so far and maybe you’re having a different outlook on how posture can be important more than you even thought, right? Because we sometimes say our posture is important. Yeah, sure. But why is that? Totally for me drives me to look at my posture every day because I just don’t want my cerebellum to die when I’m fifty and I feel like I’m 70 because I’ve got balance issues. Right.

Lower Cross Syndrome

Dr. Ben Boudreau: [00:13:03] So the result of poor ergonomics continues lower crossed syndrome,

Dr. Clayton Roach: [00:13:08] So you’ll know with these slides, Ben great slides, but I’ve

Dr. Ben Boudreau: [00:13:11] Got I’ve got slides and slides and slides. And so the result of poor ergonomics, the lower cross syndrome. Right. So lower cost syndrome is when you’re seated. Sitting for a long period of time, the muscles in the front, just like an upper crust syndrome, the hip flexors will get really, really tight. The low back muscles will get really tight. Meanwhile, your abdomen, the core is weakening and your muscles in the back, which are supposed to help your hip maintain a healthy position, are also weakening as well.

Dr. Clayton Roach: [00:13:49] So in case you guys aren’t familiar with the words so this is what we refer to as your hip flexor. OK, so what happens when you’re sitting because you’re sitting most of the time at a 90-degree angle, the angle between your abdominal and your thigh makes it such that this ileus so as is in a shortened position. So many times when people tell us, Ben, I have pain, when I go to get up from a sitting position, the number one culprit is going to be this buddy right here. What’s happening in the soul is really tight when you go to get up because your soul attaches to the spine, when you go to get up at polls on the lower back and creates low back pain.

The soul is one of the number one things to look at when you go from sitting to standing and you have pain now, what else do you need to look at? Well, based on this, you really should address all four, because as soon as you have a table with four legs and one leg breaks, the three others are not going to make that table stand up tall. So any one of these that is dysfunctional is going to create dysfunction. So we want to make sure that we address all four because just hitting one. And that’s why sometimes people say, I’ll go because I’m doing sit-ups. Well, that’s just one-quarter of what really should be addressed. So this is super, super important.

Dr. Ben Boudreau: [00:15:22] Mm hmm. And so if we go even deeper than, you know, it attaching to the spine, what’s the impact of having that tight? So and why is it causing me to have this low back pain? Well, when the Soyuz is tight, it causes your pelvis to tilt forward. And so the hips come forward like this and just pictured below back is attached to it at the top. And so when the pelvis tilts forward. The low back gets compressed.

And that leads to the pain that you feel when you’re going from city to stand because they’re already in that compressed positioning and because the low back extensors, low back muscles are also tight, they’re going to add that increased compressive force onto that low back as well. Yeah, getting a double whammy of two muscles, pulling in two different directions, causing a compressive force.

Dr. Clayton Roach: [00:16:23] Now, there are some people that already have a big anterior pelvic tilt, they have a deep curve in the lower back, which is that may not be necessary because of tight supplies, but if they’re sitting now a lot now that curve, you’re just jamming the joints in the lower back like big time, right? So, yeah. So this is I mean, I can’t tell people how important this is. Now, one thing that we need to understand is this. So as actually attaches to your diaphragm. OK, so when you’re there sitting in a slow posture, shallow breathing, your diaphragm is going down, up, down more often versus when you’re taking a deep breath and you’re breathing maybe 12 breaths per minute, now you’re shallow breathing.

So you’re doing this maybe eighteen, twenty-one, twenty-five times that Solanas is also going. And by the end of the day, it’s worked out all day long. So what happens when it gets fatigued? It goes short. So now the way that you’re breathing is affecting your SO as and the way you’re sitting is affecting your so as and the way you’re so as is behaving is affecting your low back pain. And it’s the cycle of hell. And it’s basically caused by the fact that you’re sitting just way too much and nobody is clearing that dysfunction for you as we would as chiropractors if you’re not visiting a chiropractor or somebody that can help you with that.

Dr. Ben Boudreau: [00:17:48] So that is the lower cross syndrome.

Dr. Clayton Roach: [00:17:51] So we had the upper crust syndrome, which affects the upper back, the neck going forward and backwards, and then we have the lower cross syndrome, which affects the angle of the pelvis and all the four things that basically create either hell or heaven in your lower back in terms of how. How you’re sitting and what’s going on in your lower back. Good stuff. Yeah, another round of hands or thumbs up there if you’re liking this, because I think without the why there is no compliance if you’re not compelled.

By the reason that you need good posture when you’re sitting, you’re probably not going to do it, but when you have an understanding as to what it can cause, now the war is a little bit more compelling and you’re able to say, OK, I can’t I understand how this is going to create a little back pain. So I got to watch my posture. All right.

The Workplace Makeover

Dr. Ben Boudreau: [00:18:50] Few tips to help reorganize your workplace. To make things a little more easier on your body and so place the monitor closer to you at arm’s length away, when the monitor is too far away, you’re going to have to strain your eyes to reach and see what it is that you’re doing

Dr. Clayton Roach: [00:19:17] And what happens as we go as we go closer. We don’t realize, but it’s done slowly. So the shoulders start to run forward and all of a sudden we’re almost kissing the screen. So, yeah, you got to be careful about that.

Dr. Ben Boudreau: [00:19:30] Yeah. So your risk should always be in a nice straight position and the hands should be at or below elbow level. You don’t want to hold your hands too high because your wrist will begin to flex. Right. And that will lead to a common issue known as carpal tunnel. Right. So you want to stay away from positions such as those with your wrist and keep your elbows at or below the hands at or below the level of the elbows.

Dr. Clayton Roach: [00:20:01] But one more thing. Elbow hands, sorry. The elbow angle should be 90 degrees. Yeah, right. So if you’re keyboard’s to what to fire up, then your elbow is not going to be in 90 degrees. So you’re. Arm should be right by your side elbow at 90 degrees and what ends up happening is sometimes the desk is too high, so unless you have an adjustable desk, you might have to play with a keyboard tray to lower where your hands are going in a being.

And also with the height of the monitor, your eyes should be two-thirds of the way up on the monitor. So now you might have to get a book or something to place underneath your monitor so that you can raise the monitor. Now, again, that’ll get solved. If you’ve got a sit, stand us. But if you don’t, you kind of have to macgyver your way to good, good ergonomics.

Dr. Ben Boudreau: [00:20:57] Yeah. And be a little bit creative with your workstation. If you do have a set stand or even if you don’t make sure you have enough room on your desk for you to move around freely. Right. So you have space to move your legs, slide-out or slide in if you have to get a little bit closer and adjust your hair, your hair, your hair, adjust your height and make sure you have your hair out of your face so you can see the monitor correctly, adjust your chair height so your knees are level with your hips, right. So you don’t want to be too high so that you’re reaching for the floor.

You don’t want to be too low, so that you’re basically in a really deep seat, like a small seat, and you want to make sure your feet are nice and flat on the ground. So you have a nice stable base of support. And my favourite one that I give to everyone, no matter what your workstation is if you get up and move your body around and do a few exercises a few stretches that will save your back. If you’re sure, say no matter what ergonomic position you have, if you work on the couch or if you work at a perfect station, both should be getting up and moving your back the best back.

Dr. Clayton Roach: [00:22:13] The one that sees a chiropractor does everything that needs to be done to stay healthy eventually still does fatigue, you cannot expect to be at your desk and maintain good posture for an hour, an hour and a half, two hours. You have to be able to get up. And it doesn’t have to be very long. It can be for two to three minutes. Go going and get water. It doesn’t really matter what it is, but the best back will eventually fatigue and 20 to 30 minutes is going to be the max that you want to sit.

Without getting up, one thing that I always tell patients to Ben is if you don’t want to invest it in the somewhat more expensive chair. One thing that is important is good lumbar support because when you don’t have good lumbar support, your lower back starts to sink into the chair. And it’s very hard to maintain good posture when your lower back is sinking into the chair. Now, as soon as you have good lumbar support, automatically your chest comes forward. So one thing you can do is roll up a beach towel and just put it in your daughter’s curse where the back was right above your pelvis. And that will help support you. But again, 30 minutes. Get up. Move around, right? For sure. Yeah. And so definitely this is something right

Dr. Ben Boudreau: [00:23:38] Now, if you guys are benefiting from this or if you know of any businesses out there are people that are in business groups that could use some of these tips and tricks, ways to help improve their workplace ergonomics. And this would be the time to send that information out to them so they know what’s available. Yeah, cool. Yeah, so stretched the tight and strengthened the weak, this is one of the preliminary principal things to talk about when you’re talking about trying to get something a little bit better and working on it by yourself. So for up across the tight muscles are your pack, your upper trap and your levator scapula so you can do the doorframes stretch right the corner stretch.

Corrective Exercises

Dr. Ben Boudreau: And by the way, I do have a document prepared for you guys with all of these exercises on them. But I just want big ones. We love you just because we love you guys. But I do want to run through why it is that you’ll be doing these exercises or why it’s good to start. So you want to stretch the tight muscles because it’ll be able to take that pressure off of the front, especially in an upper-class syndrome where your pets are so tight you want to be able to stretch that area out.

Dr. Ben Boudreau: [00:24:52] You’re also going to find that your upper traps are going to become very tight, as well as your levator scapula, which runs right from the corner of your shoulder blade all the way up to your occiput. So when your head gets forward, these muscles have to lengthen and they get stuck in a. In a tight position now, the muscles are your deep neck flexors, and here they help straighten your neck and so you want to be able to work on those as well as your rhomboids. These are the two muscles that go along the back of your spine here, and they help to retract that shoulder blade to your spine. That’s right.

That’s right. So for the lower class, again, the muscles that are tighter your size and your lumbar extensors, you want to be able to stretch those out and your abdominals are weak. So, yeah, I am going to give you a few core exercises here to you guys to do some core. And then also the glutes. You’ll have to work those on those buttock muscles. Right. So we recommend clamshells or mostro walks. You can do this without the resistance band or with if you prefer to have a little bit more.

Dr. Clayton Roach: [00:26:05] Cool, so just to be this the last slide, right? Yeah, so just to be clear. We are going to share with you if you give us some hearts and thumbs up and you promise to share this episode. And I’d like to say that we can track everybody that shares, but we cannot. But if you share this episode, it would be greatly appreciated. And for that, we are going to put a link in the comment section. Once you click on that link, you have your posture program. Done for you that you can use at home or at work?

Prescribe. Bye. I’d like to say brilliant chiropractor Ben Boudreau, and that way you can utilize that, have it at your desk and not be caught short-handed in five years from now and be the result of five years, 10 years, 15 years of poor posture. And now you go to stand up and you look like you’re still sitting at your desk because your posture is so poor. Right. And it’s very hard to go back over the years. You know, when we see patients, God forbid there are fifty-five, sixty, sixty-five seventy.

And it’s very hard to make structural changes when they have been sitting their whole life not doing the exercises that we’re sharing with you guys. So you basically just have to click. It’s a Google Drive document. When you click, it’ll bring you to those exercises. There are three pages. You can print them off now Ben how long when they start and then they finish, are these exercises going to take three hours?

Dr. Ben Boudreau: [00:27:53] No, guys. So these exercises both men for the upper cross and for the lower cross. I have them so that I have all the sets and reps next to them. I would say total. This may take you, jeez, maybe five minutes maybe to do the whole thing and it could be less than that. And so whenever I give exercises, a lot of my patients know I’m not really sets versus reps kind of guy. I’m very much about it. I want you to incorporate this into your lifestyle. I want you to think about how important it is that you are doing this and why you’re doing this. What is the reason why am I doing this? Why should I wake up in the morning and do it first thing?

Why should I do it in the afternoon and why should I do it before I go to bed? Think about why you want it. Yeah. So when you guys are doing those, think back to what we said. Like, what is the impact of you not doing it right? Do you really want to look back five years from now and say, all right, now you know, I’ve retired now I got to fix my bike and how many times I hear that it’s you’re looking for the Golden Nugget at that point and the one big fix where the fix comes from, you being repetitive in doing the things that you need to do every single day, five minutes if you don’t have five minutes during the day to take care of yourself?

Dr. Clayton Roach: [00:29:15] You have no life, you have to value your health to spend five minutes making sure that you can maintain what keeps you alive, which is your spine, a nervous system. So take it seriously, download that document, make sure you share that the the episode printed off. Have it in front of you. So what’s out of sight? Out of mind. If it’s not in front of. You’re going to forget. Right. Same thing with water. Have your water right there. Hydration is so key. We didn’t touch on that tonight at all. But hydration is so key. Have it right there. Right. Just like I have when I work at my station. I got my water right there. So, yes.

Dr. Ben Boudreau: [00:29:52] So to reiterate as well, I just put the sort of the plan into the comment section. So go ahead and click it and you guys can use it and print it off and do whatever you want to do with it. As I said, I did put the reps and sets and the duration and time there as well. These are recommendations that I’m making based on something that is easily accomplished. Obviously, you can increase the amount that you do it. You can do it every five minutes if you want. But the idea is to create that routine. There is an entire technique devoted to creating perfect posture and mindful of your posture. It’s called the Alexander Technique.

And so if you’re interested in learning more about that and how it’s incorporated into chiropractic, you can always check that out as well. It’s a beautiful thing. Posture. Once you rediscover what it means to have excellent posture, you’ll know I’ll never be able to go back to where I used to be. I can’t believe it was like that. When we talk about this each and every day with our patients, I couldn’t believe that I was living with that amount of stress on my spine every day and look at how much stress I relieve from my spine by straightening it out. It’s amazing.

Dr. Clayton Roach: [00:31:02] Yeah. And you know what the

Dr. Ben Boudreau: [00:31:04] Posture is that good posture is an investment. Right. Working on your posture is something that’s, you know, how many of you want to look like the older people that you see with the large hump on the back of their necks. I know we talk about the hump every day. I guess maybe that’s why we’ve called it Humpty Dumpty conversation. But nobody wants to look like that. And when we’re looking at posture and I mentioned that you’re starting to get a hump, you know, I get that look of despair. No, tell me about that hump. Really. So the way to do that is to prevent that over time. Right. And work on anything you work on starts. You’re going to have results. So don’t expect it overnight

Dr. Clayton Roach: [00:31:44] And make sure that you’re consistent with thirty minutes. Get up, walk around, make sure you do the exercises that we’ve shown you. Like you literally have to pay somebody to give you those exercises. You go to a physical, you go somewhere and it’s prescribed. We’re giving it to you. Share this episode with your groups or whatever, because so many people are working from home right now and they may not have access to this episode. So they don’t know. So they’re suffering and you’re there to help them by sharing this episode and pointing them to the comments section where the document is. And they can just use that. We just want to help them. Right. So make sure you do that,

Dr. Ben Boudreau: [00:32:21] That we just want to be able to share the knowledge out there, give something to you guys, because, you know, in clinic exercise is. Is a little bit of the grand photo, right? We’re trying to create these routines, and so we just want to be able to give you guys something that when you do come to clinic, the spine is a little more mobile in a better position for us to adjust and give a more favorable adjustment to you. So by all means, use the exercise to share with your friends, and we just want to create happy, healthy spines for everyone. So that’s.

Dr. Clayton Roach: [00:32:55] Yeah. So definitely when you’re when you’re doing that, keep in mind the Y, right. These exercise take care of the upper the upper cross in the lower cross and we’ve incorporated exercise for the week and stretches for the 29th. So definitely you want to do that that way and that way you’re serving every aspect of the muscles that keep you upright, good posture, breathing properly and holding your head over your shoulders.

Dr. Ben Boudreau: [00:33:21] Exactly. And so if you guys enjoyed this Humpday conversation, please give us some thumbs up, because, of course, I love making these for you guys. And Dr Roach comes up with with conversations each and every single week without fail. He is a a breath of fresh air and a man filled with knowledge. And so we’re lucky to be able to share these conversations every week and talk to each other. So we appreciate you guys. Absolutely. Thank you so much, guys, and made me think about these topics.

I just want to learn from them. This is like you know, what we’re learning from each other and especially now because we’re both busy. I don’t get to chit-chat with you as much anymore as I used to. Yeah, I know. Well, that’s a good thing. You got to get your hands on people in order to help them, so.

Dr. Clayton Roach: [00:34:12] Yeah, cool. We got a few comments here, so that’s great, some of the comments we can get to during the show, but we definitely do our best to respond to all of them once we’re we’re offline. So if you have any questions, again, we’re going to do another open question soon if this is on YouTube. The document is going to be in the description part. So you’ll be able to download it there in Facebook. Right now, it’s in the comments section. So just look for that. Maybe you can post it again, Ben. So it’s

Dr. Ben Boudreau: [00:34:38] Multiple. I will do that. And yes, feel free to to pick my brain. Yeah, definitely. And if you guys, we can also print it off at the clinic. And for those of you who have a hard time, you don’t have a printer or whatever, we can print it off at the clinic and you can get it at the clinic.

Dr. Clayton Roach: [00:34:58] All right. Any closing remarks, Ben,

Dr. Ben Boudreau: [00:35:03] I mean, keep your spine’s healthy, don’t forget to get up every 30 minutes. I think that’s the biggest takeaway. And as well, I believe there’s some published research to say that that is supported by the evidence that you’re least likely that you’re less likely to have workplace injuries from sitting and have less stress. You just get up every 30 minutes and move around and see them better when you have a stretcher team that you can sort of do to kind of work that in. Plus, if you do exercise at work, you’re more likely to be what is it you’re you’re more active, right? Yeah, but make sure that you’re feeding your brain with oxygen. Your cerebellum is constantly. Eating up that that attitude,

Dr. Clayton Roach: [00:35:45] And you don’t get that two, three o’clock in the afternoon, like starting to doze off because your brain’s not getting oxygen, right? So, guys, thank you so much, guys, stay positive in all this, we’re all in this together. We know it’s tough times and we were actually looking forward to all this because it allows us to connect with you guys and not have to, which I don’t want anymore, but not have to listen to the news. And you were kind of our in our little bubble here, if you want, with you guys. And we actually love doing this and doing what we love, which is sharing information.

I love to learn and love to research Ben the same way. And then to have you guys come into the clinic and express your gratitude for what we do. It was just the icing on the cake. So from the bottom of my heart, thank you so much. We will see you next week for Humpday conversation number twenty-two. We will share that topic throughout the week. And if you don’t follow us, make sure you’re following us. That way, you know what topics we’re talking about because we do know Facebook lives here and there. There is a difference between liking and following. Liking just means you’re going to get on our page. But following as soon as we’re living, you get a little notification that says that we’re life and you can figure out what these two kids are talking about. All right.

Dr. Ben Boudreau: [00:36:58] Also, just one last thing to add. If there are any topics right, if there are any topics, if there are any questions that you have, forward the questions and the earlier we get the questions and the earlier we can get the answers and we can deliver those to you as promptly as possible. Also, if we’re collecting questions for Q&A once a month, we’d like to have those in advance and deliver the best answers to you. Absolutely. And that’s all I have to say.

Dr. Clayton Roach: [00:37:28] Right on. So thank you very much, guys. We have a lot of people live tonight and appreciate you again. Make sure you share, like follow our page if you’re on if on YouTube, make sure you subscribe to our channel. So with that, Dr. Ben and saying good night. Take care. Stay positive in all this, guys. And we look forward to next week. What’s up? Listen, if you like this episode, you’ll probably like the other ones. Channels are pretty good. So here’s what you need to do.

You need to like us and follow us on Facebook. Following means you get notified when these two guys are alive. Next, family, friends, you need to share these episodes because you never know. You might help them because they need this information as well. And guys, if you ever miss an episode, make sure you subscribe to us on YouTube. That way, you can watch

Dr. Ben Boudreau: [00:38:09] The episode over and over and over again.

Dr. Clayton Roach: [00:38:12] Guys, we love you and appreciate you. Take care.