Desktop Rhythm - Dance, Rhythm and Variety for Daytime Energy

The everyday work that we do, whether in an office, working around the house, or in any setting, is like a dance: both working and dancing have rhythm, movement and flow. Working in an office, like physical exercise, can tire us. However, we can use a few simple movement ideas from the art of dancing to stay fresh and energized.

Fatigue at a desk

Have you ever thought, Ive been sitting at a desk all day. I havent been exercising hard. Why am I so tired?

Part of the reason is that sitting at a desk or working on a computer often results in a posture that impedes proper breathing. People can unconsciously develop poor posture habits that contribute to fatigue. Sitting in a concentrated posture with the head craned forward, slumped shoulders, and rounded back results in less oxygen intake than healthy posture with the head and shoulders in alignment.

Another cause of fatigue is focusing our thoughts too long on one task. This is similar to the effect of repeating a physical exercise all day. Thoughts have speed, strength, direction and flow, just as exercise does. Although physical activity may be minimal, focusing too long on one mental task is tiring. Shifting positions and varying activities can help.

Balanced movements

Breaks and short naps are helpful, but resting alone doesnt always remedy fatigue during the workday. Pioneer movement analyst and researcher Rudolph Laban discovered that balance in body movements is important. He believed that if work required movements twisting to the right, then twisting to the left should be included to create balance. Dancers and athletes do this in their training routines, in order to develop muscle symmetry in the body; likewise, workers are also influencing the development of their muscles with their daily routines.

Rhythmic variety and dynamic contrast

Walking, typing, speaking and meetings all have rhythms and are part of a typical office workday. For example, some meetings run with the steady rhythm of a fixed agenda, and others flow like a meandering stream with a flexible agenda. Varying rhythms during the day enhances productivity at work and helps us stay energized.

Just as it is fatiguing to listen to words spoken in a monotone, work done in a monotone mannerfor example, at a fast tempo all day longis fatiguing. Variety, balance and contrast make work more interesting, and help us stay productive. Just as dancing involves rhythm and movement, along with a variety of fast, medium and slow tempos, job satisfaction is related to rhythm and work flow.

Repeating the same physical movements too many times creates mental and physical fatigue; this can happen at work or in an exercise class. A dance instructor who spent three hours rehearsing a single step created mental and physical exhaustion for the students in that class. An office worker who spent three hours at a desk working on one paragraph in a business letter felt similar mental and physical fatigue. Creating variety during work and exercise helps avoid this.

Individual rhythms

every individual has a natural rhythm, which is expressed when walking, talking and working. For example, some people prefer to walk briskly, while others prefer to be leisurely. A person whose natural rhythm tends to be slow and thoughtful is likely to feel uncomfortable in a setting demanding fast and habitual movementsfor example, in a job working under demanding deadlines and rushing to meet tight schedules for a repetitive task. A person in a job which matches their natural rhythm is more likely to be satisfied with their work.

Group rhythms

Many retail businesses, doctors offices, and restaurants play music in the background as part of the setting for their work. While this is often intended to make the setting more comfortable and friendly for customers, it also creates a background rhythm for the employees. Fast paced music is used in some retail settings to encourage customers to be quick about their selections and purchases; the employees also respond to the music and to the customers rhythm. Other settings, such as dental offices, play slow, relaxing music to encourage customers to relax.

Dancing through a workday

Dance is a beautiful example of how rhythmic variety, dynamic contrast, and balanced movements help us recuperate. Dance and exercise classes involve balanced movements: exercises for the right leg must be repeated for the left leg; steps done traveling across the floor to the right must be repeated traveling left. Using variety also keeps movements interesting and energizing.

Dance and exercise classes add variety to our movement repertoire and challenge us with physically demanding movements. While this is arduous at first, stamina increases with regular sessions. A dance or exercise class also helps with developing balance, rhythm and variety, which help us stay fresh and energized.

ideas for creating variety and minimizing fatigue during the workday:

* Be aware of your posture at work; sit upright, not slumped. If you need help developing good posture, consider attending an Alexander Technique class or yoga class.

* Hand massage and hand exercises help maintain flexibility, and are especially important for people who use a computer keyboard for long periods of time.

* Shutting and relaxing the eyes periodically helps prevent eyestrain.

* Tempo and movement changes create rhythmic variety, balance and contrast.

* Taking the stairs, instead of an elevator, burns more calories and is a form of exercise for some office workers.

* If your employer offers exercise facilities, take advantage of these to get physical variety into your workday.

Ramona is the author of dynamic Belly Dance, the Joyful Journey of Dancemaking and Performing. See free belly dance videos, read book excerpts and order an autographed copy at http://www.DynamicBellyDance.com

Copyright 2007 - All rights reserved worldwide. Reprint Rights: You may reprint this article as long as you leave all of the links active, do not edit the article, give author name credit and follow the EzineArticles terms of service for publishers. Thank you!

Jivamuti And Yoga And New York

How To Put Backspin on a Ball

We all love it when we hit that shot that draws back quickly 5-10 feet after landing like it was on a string, right?

Well, putting backspin on a ball isnt easy. You need the proper technique and the right conditions to do it. You also need the right ball. I cover backspin in my golf lessons, and once you know how, youll start hitting it closer to that difficult pin placements.

Putting backspin on a golf ball is like putting backspin on a cue ball. To do that you hit downward on the bottom half of the cue ball with significant force. Putting chalk on the sticks tip, striking the ball at a steep angle, and increasing the velocity of the cue stick as it moves toward impact also helps.

To put backspin on a golf ball, as I explain in my golf tips, you do basically the same thing. But here, the goal is to pinch the ball between the club and the fairway. You not only need to hit downward on the ball with a fair amount of force, you also must make clean contact on the lower portion of the ball. Its essential to have a clean (or new) club with some grip left on its face and a new ball when putting backspin on a ball.

The combination of all these factorsangle of attack, force, and clean contactputs backspin on the ball. Coordinating all these factors in your swing is why it takes several golf lessons to learn.

You also need certain conditions to do it. Below are the three conditions you need before hitting the shot. If these factors are missing, forget about putting backspin on the ball.

Conditions must be fairly dry
You must be on the fairway
Greens have to be in good shape

I use backspin when I need to hit a pitch-and-stop shot. This type of shot is best used from about 25 to 30 yards away when you have an obstacle bunker, water, rough, rocks between you and the green.

Obviously, you cant hit the ball on the ground or on a line, like a line drive in baseball. You need to hit a high shot over the obstacle. If you put enough backspin on the ball, it takes a bounce or two and stops.

Ideally, youd like to hit the green about 10 to 15 feet from the pin and stop the ball a few feet from the hole, leaving you a short putt. Of course, if it goes in, thats even better. If you fail to put enough backspin on the ball, however, it probably will roll off the green, especially if it is slanted or hard-baked.

I recommend using a 9 iron or, better yet, a pitching wedge in my golf tips. The wedge has a high loft, is heavy, and a large flange, which prevents it from digging into the turf. The divot need not be big or deep. Remember to keep your head down until your right arm pushes it upa fundamental all good golf instruction emphasizes.

I use a high spin/soft cover ball for pitch-and-stop shots and I recommend it to anyone who wants to learn the shot. A brief golf lesson on balls explains why.

Golf balls are available with three types of spin. The low spinning golf ball helps eliminate sidespin, which in turn helps reduce the big slice or hook. It doesnt carry as far as the other types, but it makes up for it with roll. This ball is appropriate for players with high golf handicaps.

The mid-spinning ball fills in the gap between low and high spin balls. It provides more feel than the low spin ball, but doesnt roll as far, although it travels fairly far. The mid-spin ball also varies depending on the manufacturer. It is better suited for golfers with mid-range golf handicaps.

The high spinning ball gets more carry than the other types of balls, but it wont roll far when it hits the ground. This ball offers more feel and control, however, than a mid-spin ball, a big advantage around the greens. Its the added spin that provides the increased control for the player. Its the type of ball players with low golf handicaps often use.

My golf instruction teaches students to use the ball thats right for them. If theyre beginners, for example, I recommend a ball with low spin. I also teach students how to put backspin on the ball in my golf lessons, but I emphasize that the conditions on the course must be right for them to try it. Nevertheless, its a potent weapon.

Practice improves your ability to put backspin on a golf ball, but keep in mind that the shot is one of the hardest to master in golf so dont spend the majority of your practice time trying to master this shot.

Jack Moorehouse is the author of the best-selling book How To Break 80 And Shoot Like The Pros. He is NOT a golf pro, rather a working man that has helped thousands of golfers from all seven continents lower their handicap immediately. He has a free weekly newsletter with the latest golf tips, golf lessons and golf instruction.

Benefice Du Yoga Meditation Relaxation

Dangerous Shoulder Exercises

Have you ever suffered from shoulder discomfort after working out? I am referring to aching or sharp pain experienced in the front of the shoulder or lateral upper arm that is felt with overhead activities, reaching behind the back or even laying on the shoulder. These symptoms are often indicative of rotator cuff inflammation. This is a common problem for many people who perform resistance training on a regular basis. It is also a problem that can easily be prevented by modifying the following dangerous shoulder exercises.

Bench Press This is a popular exercise chosen to build the chest, along with the anterior deltoid and triceps. Most teach taking the bar down until it lightly touches the chest. However, I believe this is unsafe because it exposes the anterior shoulder capsule to excessive load, in addition to compressing the soft tissue of the rotator cuff between the humerus and the acromion. Over time, with repeated bouts and heavy loads, the rotator cuff becomes inflamed.

Individuals with any anterior shoulder laxity (loose joints) or history of subluxation/dislocation are also at increase risk for rotator cuff injury or labral (shoulder cartilage) damage. Furthermore, you also have the potential to rupture the pectoralis tendon with full range pressing during heavy loads. The safe answer is to lower the bar until the upper arm is parallel to the floor (elbow bent to 90 degrees). This prevents the shoulder joint from moving into the unsafe range. The same advice applies to push-ups.

Lat Pull Downs This is a good exercise to strengthen the back, but when done behind the head it can cause problems. Like the bench press, pulling the bar down behind the head positions the humerus in such a way that the rotator cuff can be pinched. This may depend on other factors, including the shape of a persons acromion and degree of any present arthritis, but I still believe the risk outweighs any benefit. Not to mention that keeping the bar in front of the head still accomplishes the same movement for the target muscle, while eliminating the risk of shoulder injury. Remember not to sway during the movement, and position the body in a slightly reclined position, pulling the bar toward the sternum. Another unrelated reason not to do behind the neck pull downs is that it places undue stress on the cervical spine.

Military Press This exercise when performed behind the neck with a bar, positions the shoulder in the aforementioned unfavorable position. Done repeatedly, the rotator cuff can become inflamed. Similar to behind the neck pull downs, you also expose your neck to unnecessary stress. It is safer to perform the exercise in front of the head or utilize dumbbells and work in the scapular plane. You must watch to avoid arching the low back and it is best to use a bench with back support to prevent this.

Dips/Upright Row As before, the key mistake made with these exercises is allowing the shoulder to move beyond 90 degrees relative to a position parallel to the floor or perpendicular to the body. I always recommend stopping at 90 degrees to protect the shoulder capsule and the rotator cuff.

Dumbbell Lateral Raise In my opinion, this exercise is often done incorrectly. The mistakes include lifting too much weight, keeping the arms straight, and raising the arms out away from the body in the plane of the body. The force on the rotator cuff reaches 90% of your body weight when the arms are raised to 90 degrees with the arms straight and in the plane of the body. That is a lot of force on four relatively small rotator cuff muscles. The target muscle is the lateral deltoid, but the rotator cuff is extremely active, and it functions to allow you to raise the arm by depressing the humerus so that it passes under the acromion during active elevation. When heavy loads are introduced in the wrong plane of motion, disaster usually occurs. I am fanatical about performing this exercise correctly.

The proper way to execute a lateral raise is to keep the elbows comfortably flexed (20-30 degrees) and raise the arm to no higher than parallel to the floor. The arm should be in the scapular plane of motion (approximately 30-45 degrees from being perpendicular to the body) and the weight should be relatively light. Once you feel you have to shrug or use momentum to raise the weight, you need to rest or lower the weight. In my opinion, this is one of the worst exercises for the shoulder if done incorrectly.

In summary, I want to emphasize that good intentions may spell bad results for the shoulder if proper form is lacking. The rotator cuff and shoulder joint is extremely vulnerable to heavy loads and repetitive bouts of exercise. Gradually, it may become inflamed and hinder or limit your workout altogether. Be sure to master form before increasing weight, and do not attempt to work through pain, as this often perpetuates the problem. Remember to assess risk and reward at all times, and rest assured that these modifications will not hinder your gains. Instead, they will prevent missed time in the gym and produce happier, healthier shoulders!

Copyright 2004 Brian Schiff.

Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. To learn more about preventing shoulder injuries or resolving rotator cuff pain, visit http://www.rotatorcufftraining.com.

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