Hair outside the office
"Shoulders stretch back, chest opens outward." Your mother has nagged hundreds of times about the correct posture at the desk. Bowing your head and shrugging your shoulders at your desk will not only appear decadent, but also affect your health. Look at your colleagues in the office. Most people with potbellies and tight cervical vertebrae have the wrong posture at their desks.
Dr Jason, a chiropractor in Stanford, Connecticut, said, "People who sit at their desks for a long time tend to shrug their shoulders and put their heads forward. Every two or three centimeters of head forward, your cervical vertebra will bear the pressure of 10 kg. If you stick your head five or six centimeters in front of the computer, your back and spine (especially the cervical vertebra) will bear an extra 20 kilograms. Those who shrug their shoulders at their desks, cervical spondylosis, lumbar spondylosis and backache are all sooner or later. "
have a headache
The continuous extra load of 20 Jin makes your neck and back muscles overworked, and then, when you go home to relax, you will feel tight and even sore. If it is serious, it will lead to.
Mandibular pain (mandibular pain)
A compressed spine will transmit pressure to your lower collar joint. The mandible leans forward, making the upper and lower teeth unable to bite correctly. This can cause pain in several muscles in the mandible and back of the head.
balance
Dr Queiroz said, "Think back to your comfortable posture when driving or sitting at your desk. Maybe your body is leaning to one side. The muscles on that side bear more weight of your body. This posture is very bad. Your muscles are tense on one side and relaxed on the other. This makes your body go against the biomechanical balance.
Spine straightening
If you can't keep the spine neutral, it will not only affect the chest, but also hurt the heart and lungs and even affect the stomach.
So you should always pay attention to your posture at your desk, otherwise the posture of lowering your head and shrugging will naturally appear. However, your posture of lowering your head and shrugging your shoulders can be avoided. First of all, adjust your desk and put headphones on your mobile phone, so you don't have to bend over to make a phone call. Turn the computer monitor to the middle; Put down the armchair so that you don't have to look down at the monitor.
Of course, there are also some simple exercises that can help you relieve the discomfort of your neck, waist and back caused by your desk:
1. Shoulder blade retraction
The scapula contracts and points backward, tightening the scapula inward. You can use elastic training ropes for training. Hold the two handles of the elastic rope in front of you, and pull the handles backwards until they touch your chest; At the same time, tighten the scapula inward, then return your arms to your natural standing partner and concentrate on stretching your upper back. Repeat this action and do 3 groups, 20 times in each group.
Bow your head and push your chin
Sit in a stable chair, bow your head and close your chin. Feel the tension of the skin and neck on the back of the brain for 3 seconds; Then look up and relax. Do this action at least 3 to 5 times a day, each group 10 to 20 times.
Step 3 stretch your neck horizontally
Sit in a stable chair, relax the neck muscles, make one ear close to the shoulder on the same side, and hold the bottom of the chair with the other hand and pull it up hard. The weight of the head is completely placed on the side-bent neck, and you feel the tension on the opposite neck. Hold this position for 30 seconds. Repeat this action-stretch the side neck. This kind of training is three or four times a day.
Put your hands behind your back
Hands behind your back, hands crossed. Open your arms back and bow your head at the same time. Hold this position for 30 seconds. Feel your neck and shoulders fully extended. This action is repeated three or four times a day.
Remember: work at your desk and rest for 20 minutes every 4 hours; That is, take a five-minute break every time you work. Stretch, stand up and walk, and do more than four kinds of training, your neck, waist and back will feel more relaxed. Never keep the same posture.
be self-reliant
In the past, people's minds should first think of elegant appearance, decent work, high income ... and of course, the iconic suit and tie, white shirt with black shoes, and the glamorous appearance is really enviable. Now when it comes to white-collar workers, people will have many new impressions-great pressure, more social interaction, irregular life, three highs, and becoming increasingly sub-healthy. In fact, these are inseparable from their working environment. The pressure from work and family makes their already fragile nerves unbearable. They practiced a "good skill" at the intertwined banquet and ruined their already weak body; Often working overtime until late at night makes them unable to ensure adequate sleep for a long time, and their resistance begins to decline. They have a cold for three days and a fever for two days …
Don't think getting sick is an accident. I was overdrawn when I was young. How to enjoy the hard-won achievements after entering the new year? Again, the body is the capital of the revolution, and the investment in the body is really profitable! People who are still working hard for their careers regardless of their health should really change.
Regular schedule
The nine-to-five working hours do not seem to make white-collar workers form a regular schedule, and the word "regular" is very important. Regular sleep can ensure more adequate mental and physical strength; Regular diet can ensure that all physical fitness can be fully supplemented. All you have to do is be yourself. "Tough"-point, don't go to nightclubs or watch it again-those boring TV dramas that know the ending early are all watched very late.
Healthy diet
Accustomed to the big scene, should we stop the greasy banquet and miss the pearl jade white jade soup? The so-called three highs-hypertension, hyperglycemia and hyperlipidemia-are all related to greasy diet. You don't have to look at all the food in boiling water like professionals, but you can't be greasy. It is especially important for you to learn to estimate the calorie intake of each meal.
Flying mood
Ski in winter and go for an outing in the suburbs in summer. About three or five friends on weekends, get close to nature together, experience outdoor fun, and let the feelings tied by pressure for a long time be perfectly released in the bright sunshine.
Moderate fitness
When your girlfriend stops you from exercising because you are as big and ugly as a bodybuilder in the illustrated, laugh at her at will. Don't be ridiculous, you'll never get that number. Of course, if your purpose is fitness, we will never discourage you. There is no need to mention the truth that sharpening a knife does not mistake a woodcutter, so we suggest that you'd better consult a coach or more experienced friends about fitness, including how to eat regularly and ensure rest.
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Lean back a little.
Tips: When you are not typing or surfing the Internet, such as in a meeting, I suggest that you lean back a little, and your body and thighs form an angle of 135 degrees.
The experiment found that the angle of 135 degrees exerted the most uniform pressure on our backs, which was the most beneficial to relieve back pain, compared with the sitting posture of leaning forward or legs at right angles.
We work in front of the computer most of the time except for meetings. If the distance between our eyes and the computer monitor is improper, it is easy to cause cervical pain and. Experts suggest that it is most appropriate for white-collar workers to keep their eyes at a distance of 50-70 cm from the monitor.
In addition, the position of the display should not be too high or too low. You might as well follow us: keep the correct sitting position, close your eyes, and then slowly open your eyes. Your eyes should be slightly below the center of the computer monitor. Experts believe that such an angle is most beneficial to the neck and can effectively relax the neck muscles.
Give your body time to relax.
Tips: Even if you are busy at work, don't forget to give your body 1-2 minutes of healthy time, do some work exercise, and take the unbearable cervical vertebra: sit up straight with your forearms flat on your thighs; Slowly twist your head to the right and keep a tight posture for about 5- 10 seconds. Reply. Change direction. Say it again.
Tips: White-collar workers have to cope with endless work every day, and they have no extra time to pay attention to their health, not to mention their sitting posture, which gives them the opportunity to get sick. Therefore, we must first have a correct sitting posture to prevent diseases.