Monday, April 22, 2019
Thursday, April 4, 2019
Happy Hands for the desktop and mattop
For anyone that frequents a keyboard and mouse configuration, I must recommend an ergonomic mouse. Back in my fully functional technical writing days when I was doing multi-hundred page manual editing and layout, my right hand would frequently experience numbness along the pinky finger and the bone just above the wrist below the left finger (the pisiform) would have a small callous.
My nickname for this syndrome was "mouse-itis" and hand and wrist issues were a running joke in our department as we tried to find the correct keyboards, mice, standing and sitting positions, chairs, footrests, desk heights and physical therapy exercises to help alleviate the repetitive distresses our bodies would experience from 8+ hours a day typing and "mousing."
A traditional "flat" mouse caused me to rotate my hand medially (inward toward the thumb) and hurt at the elbow and wrist, but also put pressure on that pisiform bony because I was using it as a lever to lift my wrist up to move the mouse. As a result, I was not only causing elbow and wristing tendinitis, but also pinching the ulnar nerve, causing the numbness in my hand.
With a limited home office budget, I scoured the internet and found this amazing little "vertical" mouse that allows me to rest my right hand on the side and use the mouse itself a support. It glides easily, holds my fingers in a natural position, and I don't have to lift the mouse up at all so I don't have to use my wrist bones as a pivot for lifting nor for rotation. It's an arm-saver.
Which brings my to how it relates to yoga.
When we do downward dog, we might tend to put a lot of pressure to the outside edge of our hands, rotating then out to a more "natural" resting position. The thing is, downward dog, for all that we call it a "resting" position, is a pause in our flow, not an actual position of muscular "rest" especially for our arms and hands.
We need to root through the index finger and thumb to draw the medial (thumb in this position) side of the hand down and root through their knuckles to prevent putting all the upper body weight on that little bone, the pisiform, and the little finger carpal and metacarpal.
The action of hugging the elbows under the body, externally rotating the shoulders to activate the latissimus dorsi should stabilize the arms and shoulders. In contrast to this action we need to root through the whole hand, creating pressure under the fingertips to activate energy across the whole hand (as if it's a foot) and support the bones in the wrist, the elbow joint and alignment all the way the front off the body.
The wrists should have an open angle, with tops of the hands more than 90 degrees away from the forearms (oblique angle) which is hard for those that have tighter chest or shoulder muscles. So, using an ergonomic enhancement helps prevent the wear and tear, or perhaps "down-dog-itis." Lifting the wrists is key! A block under each hand will elevate the floor, making the forward folding less difficult.
Position the hands in the middle or further up on the block (not at the closest side - the wrists should never bend sharply more than 90 degrees), with fingers and thumb gripping over the edges, to give the hand muscles more opportunity to activate and helps prevent the outward roll and lifting of the thumb and index finger. There are many other types of props that can help accomplish this, like the yoga "eggs" or even wedges, but everyone should find the thing that suits their practice. Even a folded edge of a mat with fingers off the far edge.
So, whether it's a desktop or a mat-top, good body positioning habits can be very hand-y.
My nickname for this syndrome was "mouse-itis" and hand and wrist issues were a running joke in our department as we tried to find the correct keyboards, mice, standing and sitting positions, chairs, footrests, desk heights and physical therapy exercises to help alleviate the repetitive distresses our bodies would experience from 8+ hours a day typing and "mousing."
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| Anker 2.4G Wireless Vertical Ergonomic Optical Mouse, |
With a limited home office budget, I scoured the internet and found this amazing little "vertical" mouse that allows me to rest my right hand on the side and use the mouse itself a support. It glides easily, holds my fingers in a natural position, and I don't have to lift the mouse up at all so I don't have to use my wrist bones as a pivot for lifting nor for rotation. It's an arm-saver.
Which brings my to how it relates to yoga.
When we do downward dog, we might tend to put a lot of pressure to the outside edge of our hands, rotating then out to a more "natural" resting position. The thing is, downward dog, for all that we call it a "resting" position, is a pause in our flow, not an actual position of muscular "rest" especially for our arms and hands.
We need to root through the index finger and thumb to draw the medial (thumb in this position) side of the hand down and root through their knuckles to prevent putting all the upper body weight on that little bone, the pisiform, and the little finger carpal and metacarpal.The action of hugging the elbows under the body, externally rotating the shoulders to activate the latissimus dorsi should stabilize the arms and shoulders. In contrast to this action we need to root through the whole hand, creating pressure under the fingertips to activate energy across the whole hand (as if it's a foot) and support the bones in the wrist, the elbow joint and alignment all the way the front off the body.
The wrists should have an open angle, with tops of the hands more than 90 degrees away from the forearms (oblique angle) which is hard for those that have tighter chest or shoulder muscles. So, using an ergonomic enhancement helps prevent the wear and tear, or perhaps "down-dog-itis." Lifting the wrists is key! A block under each hand will elevate the floor, making the forward folding less difficult.Position the hands in the middle or further up on the block (not at the closest side - the wrists should never bend sharply more than 90 degrees), with fingers and thumb gripping over the edges, to give the hand muscles more opportunity to activate and helps prevent the outward roll and lifting of the thumb and index finger. There are many other types of props that can help accomplish this, like the yoga "eggs" or even wedges, but everyone should find the thing that suits their practice. Even a folded edge of a mat with fingers off the far edge.
So, whether it's a desktop or a mat-top, good body positioning habits can be very hand-y.
Wednesday, March 27, 2019
Updated Fitness Resource List for Free East County Classes
Check out the Senior Yoga page and scroll down to see the newly designed and updated list of free fitness classes in East San Diego County for adults.
Monday, February 25, 2019
Donate to Celebrate 175th Birthday of the YMCA
I am honored to be an instructor at the San Diego County YMCAs. This year they are celebrating their 175th birthday and this month is their Annual Fundraising Campaign. The funds from this campaign go to support the almost 400,000 people - nearly 1 in 8 San Diegans - that participating in their programs or utilize our services (learn more about our efforts in our Annual Report).
They will strengthen their endowment as an investment in the future for scholarships, facilities and more.
With a focus on youth development, healthy living and social responsibility, the Y nurtures the potential of every youth and teen, improves the nation's health and well-being and provides opportunities to give back and support our neighbors.
But San Diego communities are continually evolving and facing new challenges every day. That's why they intend to double their impact by 2025, touching the lives of more than 800,000 people every year. Here's how:
- They are planning to build a new, full-service YMCA facility, with several expanding neighborhoods being considered as potential locations.
- All of the existing facilities are scheduled to be enhanced and improved to better serve their communities.
- The Annual Campaigns held each year will help provide access to these facilities and programs by ensuring they are affordable and available to the most vulnerable populations in San Diego.
They will strengthen their endowment as an investment in the future for scholarships, facilities and more.
With your help, the funds raised will ensure that everyone in San Diego has the chance to be healthy, confident, connected and secure — both now and into the future. Whether it's a one-time contribution or a pledge for a larger gift over the course of the year, know that your generosity will help your and your neighbors to learn, grow and thrive at the Y.
Click here to make an electronic donation on my fundraising page. My goal is $500; I hope you can help.
Monday, February 11, 2019
Copley YMCA Yogathon Friday February 22
Coming your way on 2/22/19 at Copley Price YMCA:
A special two hour master Yoga class led by the amazing Pattaya and me (Jackie G) on Friday, February 22rd from 6pm-8pm on the patio.
All are invited with a Suggested Donation of $20. Open to everyone in the community - membership not required!
All proceeds are for the 2019 Annual Fundraising Campaign to pay for the Y’s amazing programs like Livestrong to assist those in cancer treatment or recover with their wellness goals, and scholarship camps and memberships for those in our community who can’t otherwise afford it.
Membership dues help keep the facility open but donations to campaigns like this help sustain the YMCAs mission to serve.
I hope you can attend!!
Donate Here:
A special two hour master Yoga class led by the amazing Pattaya and me (Jackie G) on Friday, February 22rd from 6pm-8pm on the patio.
All are invited with a Suggested Donation of $20. Open to everyone in the community - membership not required!
All proceeds are for the 2019 Annual Fundraising Campaign to pay for the Y’s amazing programs like Livestrong to assist those in cancer treatment or recover with their wellness goals, and scholarship camps and memberships for those in our community who can’t otherwise afford it.
Membership dues help keep the facility open but donations to campaigns like this help sustain the YMCAs mission to serve.
I hope you can attend!!
Donate Here:
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