It is Monday morning, the beginning of your business week. I put the finishing touches on this great report, which was prepared for this imminent offer. But there is likely to be one side of the job that you are not ready: sitting on your office all day.
It’s time to start training. Because although it may not be news of the elevation of the earth, it is repeated: the prolonged office work can lead to a set of Muscle and bone issuesIt is disturbing pain and pain to injuries.
Even if your work space is comfortable – and even if you exercise regularly in your spare time – excessive office work (which is considered three or four hours continuous) can lead to weak muscles, joint stiffness, muscle infections, tendons and narrow fascia (connective tissue). Add everything, and the result is usually a level of Uncomfortable.
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Incredible muscles, which are tense and reliable, can lead to problems with painful soft tissues, such as tendinitis and carpal tunnel syndrome, as well as chronic lower back pain. You can also become at the risk of swollen tablets or hernia, nerves and other issues.
Desktop work can also lead to vital mechanical imbalances. Weakness of sitting, for example, can pressure the knees and back in the lower back; The tired hip bending can change the movement of the pelvis, which leads to a decrease in back pain.
It is something that raises opinion because sitting to work in everyone We were at risk For the other Serious health issuesStella Volby, president says The American College of Sports Medicine.
“We know that there are more Americans who have more stable jobs than ever in the past,” says Volby. “The more we sit, the more danger we have Diabetes, obesity and cardiovascular disease”
Blame our problems related to the appearance of furniture, he says David ReichlinEvolutionary biologist USC, which studies stable behavior and exercise.
Before the back and arm chairs were shown for the first time as a symbol of the position among the ancient Egyptians about 5,000 years ago, he says that humans often kneel or sit for about two million years. Reichlin says that the situations that rest require light muscle activity, but when the body is fully supported by a chair or sofa, it leads to stopping this activity in the parts of the body supported by furniture. Lack of prolonged activity can lead to muscle atrophy and other problems.
“From an evolutionary point of view, the human body has not yet adapted to the furniture,” says Reichlin. “He never had to deal with completely inactive muscles for long periods of time until very recently.”
But good news is that you can train on long distance sessions in your office by practicing your neck, wrist, lower back and even your feet and your toes. These “snacks”, as coaches call it, do not need a trip to the gym, equipment, or even a lot of time.
They are not intended to replace regular exercises, but if they are done regularly – they incite your body to the defiance that the office works by extending your muscles and strengthening them, overcoming your joints and reducing hardness and infections in the region – all of which may relieve pain and prevent new injuries.
He says: “We designed us to be the fisherman’s college, and not to fluctuate our fingers on a keyboard for eight consecutive hours.” Dr. Joshua T. GoldmanCalifornia Sports Medicine in Los Angeles. “We need to build strength, for endurance purposes, to help these parts of the body tolerate this activity.”
“The human body has not yet adapted to the furniture. He never had to deal with muscles that are completely inactive for long periods of time until very recently.”
David Reichlin, Evolutionary Biology, USC
We have spoken to the practice of physiologists, sports medicine doctors, personal trainers, natural therapists and others to devise a short routine for five minutes for the six main areas of the body. We will put one routine per week-starting from the head and neck area-for a period of six weeks, so that you have a full exercise of the body.
Each exercise intentionally, and aims to take 30-60 seconds. Each routine lasts about five minutes or less in total. It is perfectly implemented throughout the day, in order to enhance the movement and blood circulation, bring blood flow and nutrients to the muscles and tendons, and increase lubrication in the joints. Temporary appointment. Take a five -minute break to implement one routine. Then go back to work.
You are still very busy? Is only one exercise, for 30-60 seconds, then continue to work. If you pass one protein by the end of the day, consider it a victory. Focus on a different routine the next day.
“Everything adds,” says Folp. “Our society often believes that if you do not manage the marathon race, you are not doing enough. But the added effect is still good for you.”
A routine for your head and neck
The neck is a common area for developing pain from office work. Looking at the computer screen, we often slip our neck forward rather than get into our chin, as it should. This pushes our cervical column from alignment and creates excessive stress on the bones and pelvic spine tablets. It shortens and stresses the muscles in the neck, which may lead to pain and cause stress headache.
Do these exercises to help extend and strengthen the muscles that support your head and neck. It was shown by coach Melissa Gon, from Pure Strongth La, whose team coaches office workers on how to protect their bodies through exercise.
- Close your hands behind your head and gently chin your chin towards your chest. Hold 10 seconds. Do five times.
- Slowly tilt your head to the left, and bring your ear toward your shoulder. Hold for 10 seconds, then slowly lift it to the starting point. Switch the sides. Do three times on each side. To increase the expansion, after bringing your ear to your shoulder and knot, turn your head and look at the armpit on the same side, then return to the starting position.
- Put your back flat on the wall and stood with your feet about eight inches from the wall, with the knees slightly bent. Your arms should be a flow on the wall, while facing the palm out. Put your chin a little and gently push your head on the wall. Move your arms to the top of the wall, as if he was making an ice angel. Go to the maximum extent possible with your arms and hands on the wall. Stop when they start withdrawing from the wall – usually when the palm between the height of the shoulder and the height of the head. Do 10 times.
- Stand up straight and agree on your head, shoulders, hips and ankles – most people wander in their neck forward without knowing it, creating a fixed tension there, so move your head consciously even above your shoulders. Slowly wrap your head in a circle, first to the left, clockwise, along the road; Then to the right, reversing the clockwise direction. Do 3 times on each side.
- Stand straight and agree on your head, shoulders, hips and ankles. Your arms should be next to your side and face your palm out. Then pull your arms back, but not beyond the rear pockets of your trousers – without raising your shoulders – and draw your shoulder blades together. Hold for 2-5 seconds. Do 5-10 times.
(The exercises came Dr. Joshua T. GoldmanUcla sports medicine; Melissa JohnThe pure power Los Angeles; Tom Hendricxand Axial physical therapy. Vanessa Martinez Kircher, Indiana Bloomington University, College of Public Health; Niko BronkHealth Partners Institute; Nikki SaciciaLight inside yoga.)