Micropauses

The objective of taking micropauses is to reduce tissue fatigue and optimize blood circulation. This helps to prevent injuries to the tissues thus minimizing the Fatigue-Injury-Pain cycle.


When a person takes enough micropauses, he or she can reduce the negative consequences of different stressors:


  1. Overuse

    -Repetitive work

    -Sports and leisure activities

    -Gardening

    -Using Computers

    -etc.

  1. Prolonged stretching of tissues

    -Office work (prolonged sitting)

    -Prolonged standing

    -Driving

    -etc.

  1. Vibration

    -Using construction or maintenance tools Travailler        

        -Drill

        -Lawn mower

        -Vacuum cleaner

        -etc.

    -Driving a truck or bus

    -etc.


The frequency of micropauses is extremely important. Unfortunately, an ideal frequency does not exist. Many factors come into account:


  1. The activity that the person is doing

  2. Posture

  3. The tools that a person is using

  4. How tired a person is

  5. Former injuries

  6. Even the weather and atmospheric pressure can influence how many times a person should stretch or change positions during the day.


Some advice and tricks:


  1. Use the basic stretches to know what to do during a micropause.

    -Do not forget to sometimes vary the angles of the stretches.

  1. Take at least a micropause in the morning and in the afternoon, no matter what activity the person is doing.

  2. If every time the person takes a micropause, he or she feels a lot of tension, the person must increase the frequency of the micropauses.

  3. When a person is in a vehicle, he or she should rock their pelvis back and forth (progressively further each time) 5-10 times every 15-30 minutes (like illustrated in image 14, but obviously seated).

  4. When a person is in a seated position, he or she can easily do tne stretch # 7 of the basic stretches.

  5. Stretching the shoulders backwards (image 2) can easily be combined to the stretches of the neck (images 1, 3 and 4).

  6. When a person is doing a task that allows him or her to change position (like speaking on the phone), the person must change position as often as possible.

  7. When a person is in a standing position, he or she must take the habit of contracting their abdominal muscles (pull in their stomach) to stabilize the lower back and rest the passive structures (e.g.: discs and ligaments).

  8. The length of the stretch can be variable, but benefits can be felt after as little as 5-10 seconds.

  9. The use of a massage tool during micropauses can also help to rest and drain the tissues. (e.g.: The Stick)

The Stickhttp://www.thestick.com/products/sticksbylength.cfm#Big_Stick
VIDÉOVideo_etirement_maintien.html
VIDEOVideo_etirement_maintien.html
VIDEOVideo_etirement_de_liliopsoas.html

Stretch for ilio-psoas # 8

Fatigue / Injury / Pain Cycle

 Micro-
Pauses