Sitting at the computer, my neck hurts wildly. Does your neck and back hurt all day at the computer? "Lift up table"
Here are the rules:
1. Both feet should be firmly planted on the floor (small chair or stand) and the knees under the table should be bent at a right angle.
2. The back must be kept at an even angle and fully supported by the back of the chair.
3. The child's elbows should be on the table.
4. The child should not rest his chest on the edge of the table.
5. So that the child does not slouch and lift his elbows high, the height of the table should correspond to the height of the child.
your neck.
As you can see, almost nothing is said about the neck, at least not directly. Let's try to find something about why sometimes the neck becomes numb at the computer, or frankly starts to hurt?
Why at long work at the computer there are pains in the neck and shoulders. Yes, because:
- The head weighs about 5 kg.
- neck muscles support these five kg in the correct physiological position.
- However, when tilted - the head begins to carry 19 kg !!!
How are your muscles? It is difficult for them to keep more than three times more weight in one position. For example, your handbag weighs 5 kg. Her hand is habitually wears. You even wave it as you move. And now put a weight of 15 kg in your bag - your comfort will disappear somewhere.
Prolonged tilt of the head causes static muscle tension, their exhaustion, which leads to a feeling of stiffness and pain in the neck and shoulders. In addition, the insufficient level physical activity leads to the gradual development of atrophy of the neck muscles. Due to weakening muscles, the load on the cervical spine increases many times and contributes to the development in intervertebral discs of the degenerative-dystrophic process, otherwise called osteochondrosis cervical spine.
All ... sailed. Here's an idle one for you sedentary work- led to disability
How to avoid osteochondrosis of the cervical vertebra?
Rule number 1. The first thing you need to pay attention to is the legs. Legs should be bent at the knees at 90 degrees. The feet should rest completely on the floor. In order for the legs to be in the correct position, adjust the height of the chair. If you don't have an office chair, find a high or low chair.
Rule number 2. The back must be kept straight or completely lean on the back of the chair, while maintaining the vertical position of the back. If your back from an office chair dangles (like mine), then you can put a pillow behind your back. Try not to sit with your back bent and your shoulders protruding forward.
Rule number 3. In order not to hurt the neck and head, you need to conveniently position the monitor. It is desirable that the monitor is located in front of you, and not to the side. When you sit at a computer for a long time and the monitor is located to the side of you, then your neck and eyes will quickly get used to being in this position (turned to the side), and this is very bad.
Rule number 4. In order for the eyes not to get tired quickly, the distance from them to the monitor should be a long outstretched arm. The eyes should look at the monitor in a straight line, and not from top to bottom. If you have a small monitor, you can put a box or a couple of books under it. It is advisable, after every hour spent at the computer, to get up and do a couple of exercise for the body and exercise for the eyes.
Rule number 5. Arms should be bent at the elbows. Do not sit at the computer with straight arms.
How to restore the elasticity of the muscles of the neck.
I remember at school we were forced to mercilessly tilt our heads down in front of us, throw them back, tilt them left and right. It turns out it loosens the cervical vertebrae.
Then how do you strengthen cervical muscles?
1. Lean your palms on your forehead, lean your head forward.
2. Lean your palms on the back of your head - tilt your head back.
3. Lean with the palm of your hand, in the right temple, tilt your head to the right side.
4. Lean with the palm of your hand, in the left temple, tilt your head to the left side.
By performing these exercises, you can adjust the level of effort of the neck muscles by overcoming the resistance of your palms.
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Maintain good posture when using your computer © Thinkstock
Every inhabitant of the office and regular computer user is well aware of one very unpleasant problem. After a long and motionless sitting, the neck begins to ache. Most often, pain overtakes us in the collar zone.
Why does the neck hurt?
Unfortunately, most likely the cause of your pain is osteochondrosis. And it arises from bad posture. Check how you are sitting now: tilting your head to the monitor? So your back and neck are at risk.
The habit of sitting in one position with the head tilted leads to the degradation of the intervertebral discs. Inflammation occurs, and marginal growths are formed - osteophytes. As a result, the distance between the vertebrae changes, blood vessels and nerves are compressed. And then there is pain.
Even more unpleasant consequences of osteochondrosis are the formation of intervertebral hernias. In this case, pain from the collar zone passes into the shoulders, arms and head. Pay attention, the reason for everything is the bad habit of sitting in the wrong position.
What to do?
Of course, it would be nice to get up every hour and do a little gymnastics. It would not be bad to start the morning with exercises, and from time to time go to the gym or swimming pool. Who among us has not promised himself to start new life from Monday? All this is good in theory, but if it hurts now, then you need to urgently take action.
It is best to go to a qualified specialist and take a course of relaxing and regenerating massage. If you can afford to go to a massage therapist at least once a week, great! If not, then use the tips we found for you in The Book of Women's Wisdom, edited by Sharon Falten. And you can buy it in the Empik.ua store.
The head of the Massage Research Center at the University of Miami, Tiffany Field, believes that the best way to get rid of sudden onset pain is to give yourself a neck massage. She developed a small set of exercises that can be performed without leaving the workplace.
Exercise 1.
Muscle pre-stretch. Drop your chin down. Breathe in. Then tilt your right ear towards your right shoulder, lowering your shoulder. Place your right hand on your head and point it towards your shoulder. Repeat the procedure on the other side.
Exercise 2.
Straighten your neck, allowing your head to drop freely under its own weight.
Exercise 3
Squeeze the back of the neck with your right hand, wrapping your fingers around the sides of the neck. Starting at the base of the neck, work your way up, squeezing and lifting the neck muscles above the spine. Make movements as if you are kneading dough. Move your head up and down to grab different parts of the muscles.
Exercise 4
Right hand feel for the muscle that runs from the neck to the right shoulder, rub it with your fingertips, pressing so that you feel comfortable.
Exercise 5
Continue moving along this muscle, rising to the base of the back of the head, rubbing the cervical vertebrae.
Exercise 6
Repeat exercises three through five with your left hand on the left side of your neck.
Does your neck hurt after sitting at the computer for a long time?
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In today's computerized world, where people are increasingly working at computers, sitting on a chair all day, leading a sedentary lifestyle, spinal problems are becoming more common. It can be pain in the neck, pain between the shoulder blades or pain under the shoulder blade on one side, pain in the lower back, or even pain that radiates to the leg. Symptoms, causes and effects may vary. The diagnoses given by doctors also differ. The treatment of back pain has several basic points that need to be understood not only by the doctor, but also by the patient.
Why do back pains occur?
When you sit at a computer or just at your desk all day, your back muscles are in a tense state. There are spasms and violations of tone. This, in turn, can lead to disorders not only at the muscle level, but also to neurological symptoms (when pain radiates along the limbs). It should also be understood that the intervertebral discs are nourished by diffusion. This requires movement. And the state when there is no load on the spine, and the body does not change its position for a long time, leads to the fact that the nutrition of the intervertebral discs deteriorates, their structure is disturbed, which sooner or later can lead to the development of intervertebral hernias and protrusions of the intervertebral discs.
What to do if your neck hurts?
Let's consider three fundamentally different options.
If neck pain appeared due to an acute injury: a fall, a blow, any other forceful impact (for example, diving and hitting the bottom of a reservoir or the surface of the water), and this began to be accompanied by a feeling of numbness in the body, in the arms and legs, impaired movement, it is urgent to call an ambulance. During communication with the operator, it is necessary to inform the time of the injury, the circumstances, the patient's complaints. While waiting for an ambulance, the main thing is not to shift the victim from place to place, immobilize him as much as possible, fix his neck. The doctor of the ambulance team upon arrival will fix the cervical region with a special fixator. After taking a picture of the cervical spine, it will be clear whether there is damage to the cervical vertebrae or not. Diagnosis and treatment is carried out by a neurosurgeon or orthopedic traumatologist.
Second option, which is not accompanied by trauma to the cervical spine, but most often occurs against the background of hypothermia of the body. Moreover, this may not be a one-time effect of low temperature (for example, plunged into an ice hole), but a long sitting in a draft, near an open window. Such factors often lead to neuritis. People say, "I caught a cold in my neck." The tactics of treatment will also be different, it is handled by a neurologist. The basis of treatment: the use of anti-inflammatory drugs, often in the form of injections, the use of physiotherapy (heating, magnetotherapy, laser therapy).
Third option are pains in the neck that occur as a result of being in awkward posture(prolonged sitting at the computer, sleeping on an uncomfortable bed, on a high pillow, sitting in an uncomfortable chair, standing for a long time, without being able to walk). These are all very common situations. But you need to understand that the causes, and accordingly the treatment tactics, will differ markedly. In this case, there is practically no inflammation. That is why anti-inflammatory pills and injections are not needed. (They may relieve the pain, but they won't fix the cause.) The reason for such pain in the neck lies in the biomechanical processes: the position of the vertebrae, the position of the ligamentous apparatus, muscle tone. This is where the pain comes from. Accordingly, they can be eliminated only due to the same MECHANICAL impact.
Manual treatment of pain in the neck and other parts of the spine
The mechanical effect on the human body underlies all manual medicine (“manus” in translation means “hand”). That is - this is all that a doctor can do with his hands, without exposure to chemical or other physical (heat, radiation, current) influences. Manual therapy is clearly justified if the pain is not due to injury. Moreover, you need to start not with a massage, as everyone used to think, but with a consultation and correction by a chiropractor. Only he will be able to identify in which segment the cause of back pain, how much the muscle tone has been disturbed, and how exactly this problem should be eliminated. Most often, one or two sessions are needed to correct the spine and eliminate back pain. And then, if desired, you can proceed to massage sessions and physiotherapy exercises.
Dear ladies, most of us work in the office from 9.00 to 18.00 from Monday to Friday. Naturally, at the computer (where without it).
We come in the morning, sit down at our desk, turn on our favorite computer and start working for the good of the company. And often we work so hard that by the evening we feel a little stiff.
Our neck is especially affected. If you are now 20-25 years old, then you still may not notice how tired your neck muscles are for the whole day. If you are 35-40 years old, admit that from time to time you are tormented by pain in the neck, and doctors are talking about the beginning cervical osteochondrosis.
small test
Sitting right at your desk, look to your right. Looked? Now the result: if your head rotation is 90 degrees, congratulations: your neck is still (!) in order. If you are able to turn your neck at an angle less than 90 degrees, it's time to think about the fight against clamps and the active prevention of osteochondrosis.
What to do?
Everything is simple. Take time to stretch your neck during the working day. We offer you a mini-set of exercises for the neck, which you can perform right at the workplace. The complex will take you no more than 4-5 minutes. It is advisable to do the complex at least 2 times a day.
What is important to remember?
All exercises for the neck are performed on a stretched, even spine, carefully and slowly so as not to injure the muscles.
Exercises
The starting position (IP) for all exercises is standing or sitting, legs shoulder-width apart, the spine is stretched (the crown of the head is stretched to the ceiling), the chin is kept parallel to the floor.
1. We say "yes!"
From the IP, slowly lower the chin to the chest, stretching rear surface neck. We return the head to the IP.
2. "Tumbler"
From the IP, slowly tilt the head to the right shoulder. We return to IP. We repeat the same to the left shoulder.
We repeat these two exercises 3-4 times.
3. "Hi, neighbor!"
From the IP smoothly, until it stops, turn the head to the right, then to the left. We repeat 3-4 times. Important! Make sure that the spine during this exercise was stretched, and the head turned strictly horizontally.
4. "Floor-ceiling"
Great exercise! In addition to the muscles of the neck, we will pull and side surface corps. So, while in the IP, they put their hands clasped in a lock on the back of the head. Lowered the chin to the chest until it stops, hands exert a slight pressure on the back of the head for maximum stretching of the neck muscles.
From this position, turn your head to the side and up, trying to look at the ceiling. We feel how pleasantly stretch lateral muscles corps.
5. "And the neck is a swan!"
Now we will try to make our neck as long as that of swans!
Being in the IP, we put the right hand on the left shoulder and pull the shoulder down.
From this position, we move the head in a semicircle down to the chest, and then back and up.
We stretch the lateral muscles of the neck well.
6. Let's remember the shoulders!
Since our head is on our shoulders, stretching our neck, we should also remember about them.
From the IP at the same time we raise two shoulders as high as possible, to the ears. Slowly squeeze the shoulders as low as possible. We repeat 5-7 times.
7. Bonus!
Next exercise well develops the muscles of the neck, training their flexibility and elasticity. But fulfill it better at home, at least warn colleagues at work in advance what you will be doing now.
Sitting, with a straight back, we begin to write out a number from 0 to 9 in the air with our charming nose. From the outside, you will look mysterious, but later everyone will envy the contour of your face and the clarity of the chin line!
Have a nice and useful workout!
The user of a personal computer belongs to the category of mental workers. He does not move heavy loads, does not inhale coal dust and products of organic synthesis, and does not dehydrate at an open-hearth furnace. However, he, like physical workers, is exposed to harmful factors due to the peculiarities of the production process.
Today there is a lot of talk about the harmful effects of computers on human health. Compliance of computers with sanitary and hygienic norms is regulated by a set of international standards, which become more and more strict from year to year. Development modern technologies leads to the fact that the computer is becoming more and more secure for humans. However, even today, as evidenced, for example, by data from the US Department of Labor, various health disorders of employees working at a computer cost America 100 billion dollars annually. The compensation paid reaches astronomical proportions, and some victims of computer work have to pay with severe pain throughout their lives.
Recent studies have shown that approximately 20% of health problems associated with working at a computer are not caused by the "harmfulness" of the computer as such, but by ignorance of the basic rules for working with it, as well as improper organization of the workplace.
WHY WORKING AT A COMPUTER ALWAYS LEADS TO PAIN
Sitting for a long time is harmful to a person in general. Staying in the same position for a long time causes the muscles to work continuously without rest. At the same time, decay products accumulate in them, causing pain. Hypokinesia, or inactivity, is the main scourge of PC users and programmers. With a decrease in the level of physical activity caused by a sedentary lifestyle, the risk of many diseases such as osteochondrosis, obesity, hemorrhoids increases dramatically. And recent studies by scientists at Harvard University (USA) have convincingly shown that hypokinesia is also a risk factor in the development of diabetes.
If, while working at a computer, you also sit in the wrong position - for example, slouching or leaning forward - your spine is deformed, injuring the discs. You raise your shoulders and bend your arms, keeping them tense, and they start to hurt. Such loads, repeated daily, lead to microtraumas of the body. Unlike macrotraumas - fractures of the leg, arm, etc. - microtraumas do not occur suddenly, but accumulate gradually, day after day, subsequently leading to serious disorders in the body. It will take weeks or months before you feel pain. The pain may feel like a slight burning or tingling sensation in the joints and muscles.
As you know, prevention The best way treatment of the disease. To prevent diseases associated with repetitive traumatic effects, it is necessary to properly organize your workplace at the computer, constantly monitor your posture, and regularly take rest breaks and exercise.
HOW TO ORGANIZE YOUR WORKPLACE CORRECTLY
To reduce the harmful effects of various industries on human health, doctors are developing strict norms and requirements that must be met. These requirements are called sanitary rules and regulations. In 1996, the State Committee for Sanitary and Epidemiological Surveillance approved the "Hygienic requirements for video display terminals, personal computers and organization of work." This document contains detailed recommendations on how to use your computer properly. There are also several international health and hygiene standards.
We list the basic requirements for organizing work at a computer and recommendations for their implementation.
Room and lighting. In a room designed for working on a computer, there should be both natural and artificial lighting. Therefore, the location of workplaces in the basement is not allowed. It is best if the windows in the room face north or northeast. The premises must be equipped not only with heating devices, but also with air conditioning systems or effective ventilation. Walls and ceilings should be painted with matte paint: shiny and especially mirror surfaces tire the eyesight and distract from work. Rooms should be cleaned daily.
It is desirable that the area of \u200b\u200bthe workplace is at least 6 square meters, and the volume is 20 cubic meters. The table should be placed on the side of the window so that the light falls on the left. The best lighting for working on a computer is diffused, indirect light that does not glare on the screen. There should be no sharp changes in brightness in the user's field of vision, so it is advisable to close the windows with curtains or blinds, artificial lighting should be general and uniform: it is unacceptable to use table lamps alone.
A monitor, keyboard, mouse, as well as documents, books, papers should be freely placed on the desktop. If you want to place several tables with monitors in a row, then you should place them in such a way that the distance in a row is at least 2 meters, and between rows - 1.2 meters. Doctors believe that when performing creative work that requires significant mental stress or high concentration of attention, it is desirable to isolate workplaces from each other with partitions 1.5-2 meters high.
To work on a computer, you need a chair that allows you not only to support correct posture taking into account the features of the figure, but also to change it to reduce the static tension of the muscles of the neck-shoulder region and back. Therefore, the chair must be adjustable in height, seat and back angles, as well as the distance of the back from the front edge of the seat. The surfaces of the seat, back and armrests must be semi-soft, with a coating that is non-slip, non-electrifying and breathable.
To determine the most appropriate chair height, sit on it and place your hands on the keyboard: your feet should be fully touching the floor, your hips should be slightly above your knees, your back should feel supported, and your forearms should be parallel to the floor.
The monitor should be placed on a table directly in front of you at about arm's length with the top edge of the monitor at eye level or no more than 15 centimeters below. To reduce glare, it is useful to use special visors for monitors.
The correct position of the hands when working with the keyboard and mouse: the elbows are parallel to the surface of the table and at right angles to the shoulder. Wrists should not be bent, otherwise they may be damaged. It is desirable that during work the wrists rest on something. The design of modern keyboards and mice provides support for them. However, you can easily make it yourself, for example, by taking a narrow strip of Styrofoam and placing it in front of a keyboard or mouse. The keyboard should be located 10-15 centimeters from the edge of the table.
Sometimes it is useful to use a footrest. It is simply necessary for people of short stature, whose legs do not reach the floor.
ERGONOMIC FURNITURE
Sanitary and hygienic standards developed by doctors (only their most basic provisions are mentioned above) should be taken into account when designing computer and office furniture, as well as when designing office premises. Recently, products made with hygiene and comfort in mind are often referred to as ergonomic. Ergonomics is the science of the interaction between man and machine. Today, one of its main tasks is to reduce the load on the human body associated with working on a computer. So, for example, the "ergonomic mouse" is designed in such a way as to support the wrist in the desired position. Obviously, one of the main requirements for modern computer furniture is its ergonomics.
What is computer furniture on the Russian market? Today it is most often the so-called "universal rack for computer equipment." It, as a rule, is a stand for a monitor, a "birdhouse" for a processor unit and a shelf for a printer. The main advantages of such a rack are low price and compactness, which is important for small apartments. However, working on a stand is not very convenient: there is nowhere to place 
necessary papers and reference books, nowhere to put your feet, etc.
In offices, computers are often placed on large desks with a keyboard drawer. The monitor is usually placed at an angle, and during operation you have to look right or left all the time. Muscular balance is disturbed: the muscles on one side are tensed all the time, and on the other, they are stretched. This can lead to nerve entrapment, pain and discomfort. If, in an attempt to create a more comfortable work environment, you build an L-shaped table, you will get more convenient access to materials. However, you will be forced to work halfway to the front edge of the table and to the sliding board for the keyboard, which is not reconfigurable. In addition, your legs will constantly rest against the table supports.
Separate criticism deserve sliding shelves for the keyboard. Studies have shown that the occupational disease of typists (carpal tunnel syndrome) is often caused by this particular device. This is not surprising: the height of the office desk is designed for written work, and the keyboard on the sliding stand is obviously below the norm.
A superficial analysis of the typical working conditions of computer users and programmers shows that furniture, even specialized, is extremely uncomfortable. And often it is simply used for other purposes.
What should be an ergonomic desk for working at a computer?
An important category in determining the suitability of a table is its working area. That part of the tabletop, to which a working person reaches with his hand with his elbow pressed to the body, constitutes the near zone of coverage, and the place where he can reach by stretching his arm completely forms the boundary of the far zone. The natural desire of a worker is to reach any point on the table.
The next fundamental point is the ability to properly position the monitor. As already mentioned, the monitor should stand in front of the user so that there is enough space in front of him for the keyboard and paper documents.
When designing a computer desk, one cannot discount the criterion of compactness, without, however, bringing it to the point of absurdity.
One of the possible table designs that meets these requirements was developed by the Russian company Ergonomic Design. The table has an angular shape with a semicircular front edge. The "dead space" in the corner is occupied by the monitor. The front edge of the table forms an arc around the user, providing a maximum access area of more than 90% of the table area. The space under the tabletop is divided into three parts: in the center - legroom, on the sides - space for a computer processor unit, a nightstand or an additional tabletop. The processor compartment is designed so that the computer is as open as possible. This provides Better conditions its cooling, rapid repair and modernization. A semicircular (convex or concave) shelf is provided above the monitor, which does not restrict the horizontal movement and rotation of the monitor. The shelf also acts as a protective visor, protecting the screen from glare and increasing its contrast. Along with the table, wall shelves are supplied, on which you can store books, CD-ROMs, folders with papers and other auxiliary working materials.
For a person who combines computer work with a significant amount of "paper work" (a businessman, accountant, manager, etc.), a similar model of a table with an elongated right side is more suitable: on the right there will be space for working with directories, books, documents.
Detailed information about furniture models "Ergonomic Design" can be found on the company's website www.ergonomic.ru.
CORRECT POSTURE
A properly organized workplace is only the first step towards the prevention of possible diseases. So that working at a computer does not harm your health, you must constantly monitor the position of the body in the process of work, that is, posture. Correct posture relieves the muscles as much as possible and allows you to work longer, less tired.
It is believed that with proper posture, the ears are located exactly in the plane of the shoulders, and the shoulders are exactly above the hips. The head should be kept level in relation to both shoulders. When you look down, your head should not tilt forward.
If you constantly hunch over during work, the load on the spine increases, leading to excessive stretching of the muscles. A hunched position can cause carpal tunnel syndrome, a herniated disc in the lumbar and cervical regions.
Many, looking at the monitor screen, stretch their neck forward. Often this is due to the fact that the monitor is moved too far. As a result, the load on the muscles of the base of the head and neck increases by about three times, the vessels of the neck are compressed, worsening the blood supply to the head. In addition, a person sitting in this position has to tilt his head back each time to see, for example, a paper document lying directly in front of him. This increases the deflection of the cervical spine. Subsequently, this can lead to headaches and pain in the hands, since the nerves extending from spinal cord in the neck, reaching to the fingertips.
Slouching - a position in which the line of the shoulders is not exactly above the line of the hips and below the line of the ears - causes excessive stress on the shoulder tendons and shoulder muscles. Prolonged work in this position can lead to the development of carpal tunnel syndromes and shoulder incarceration. So don't stoop, don't slouch, don't crane your neck. It is possible that, starting to sit with the correct posture, you will suddenly feel pain in the muscles. Do not worry: individual muscles It takes some time to adjust to new workloads. However, after the muscles get used to the new position of the body, the pain will go away by itself.
MODE OF WORK AND REST
Even absolutely correct posture It won't help if you sit in one position all day. Prolonged immobility will lead to muscle fatigue. If you have to sit all day, get up from time to time or slightly change the height of the chair or table top to change general position body.
According to the requirements developed by the State Sanitary and Epidemiological Supervision, the total time of direct work with a personal computer should not exceed six hours per shift. During the working day, breaks of 10-20 minutes should be arranged. Work without a break should not exceed two hours. During breaks, it is recommended to perform sets of physical exercises.
A. SHISHLOV.
ERG AEROBICS
Erg aerobics is a complex system for the prevention of diseases caused by the so-called "repetitive traumatic effects when working with a computer." It was developed by two American Physical Therapy Association members Daniel Seidler and Perry Bonomo.
Erg exercises are designed to increase a person's endurance and productivity. They are simple, do not attract the attention of others and take very little time. You can do them anytime, no matter where you are: during coffee breaks, on the phone, or while waiting for transport at the bus stop. This will help maintain excellent physical form and unbeknownst to you will become a natural way of doing work - healthy and painless.
Here are some useful erg exercises.
"Looking to the sky".
Posture: standing.
1. In a standing position, place your hands on your hips.
2. Slowly lean back while looking at the sky or the ceiling.
3. Return to the starting position.
Repeat 10 times.
The purpose of this exercise is to eliminate the harmful effects of sitting still for a long period of time and to prevent herniated lumbar discs.
"Egyptian".
Posture: sitting or standing.
1. Look straight ahead, not up or down.
2. Press your index finger on your chin.
3. Move your neck back.
Tip: While doing this move, keep looking straight ahead, don't look up or down. To do this, imagine that someone standing behind you is pulling on a thread passing through your chin.
Stay in this position for 5 seconds.
Repeat 10 times.
The purpose of the exercise is to strengthen the muscles in the back of the neck to improve posture and prevent pain in the neck. Exercise helps prevent carpal tunnel syndrome, temporomandibular joint dysfunction, cervical disc herniation, superior aperture syndrome chest.
"Abracadabra".
Posture: sitting.
1. Place your hands on the armrests with your wrists extended palms down.
2. Abra: Slowly clench your palms into a fist.
3. Kadabra: Slowly open your fists.
Repeat 10 times.
The purpose of the exercise is to increase blood flow to the palms, relieve tension in the wrists and palms, remove decay products from the carpal tunnel and palms.
"Conversation with the palm."
Posture: sitting or standing.
1. Stretch your left arm out in front of you as if you were pointing at something at shoulder level.
2. Bend your left hand back so that your fingers point towards the ceiling.
3. With your right hand, gently pull back the fingers on your left hand, slightly bending the brush back.
Stay in this position for 10 seconds.
Repeat 5 times.
Purpose: stretching the extensor muscles of the wrist and fingers (muscles that pass through the carpal tunnel and enter the hand), increase blood flow through the vessels passing through the wrist and palm, and prevent carpal tunnel syndrome.
"Raising the table top".
Posture: sitting.
1. Place your forearms on the armrests.
2. Place the brushes under the table top with palms up.
3. Press your palms against the inside surface of the tabletop. Don't actually lift the table, just tense the muscles in your forearm that make this move.
Tip: do not push too hard, the point of the exercise is to activate the muscles in order to strengthen them.
Stay in this position for 5 seconds.
Repeat 5 times.
Goal: Strengthen the extensor muscles of the wrist (muscles that run from the wrist up to inside elbow), prevention of carpal tunnel syndrome.
SOME DISEASES CAUSED BY INCORRECT BODY POSITION WHEN WORKING AT A COMPUTER
If your palms and wrists become numb and swollen after prolonged use of the keyboard, or if you feel pain or tingling in your thumb, index, and middle fingers, you should consult your physician or physical therapist. Symptoms like these can be a sign of a wrist injury called carpal tunnel syndrome (CTS).
The tendons of the muscles of the hand and the median nerve pass through the wrist, providing movement of the thumb, index and middle fingers. Carpal tunnel syndrome occurs as a result of a pinched median nerve caused by swelling of the tendons in the hand. The reason for this may be many hours of work with the wrong posture.
However, not all cases of wrist pain are due to CTS. Similar symptoms can be observed in diseases such as cervical disc herniation, thoracic outlet syndromes, and shoulder incarceration.
Herniated intervertebral discs of the cervical or lumbar can develop as a result of poor posture when working at a computer. If you constantly slouch, slouch, or stretch your neck, the gelatinous substance of the intervertebral discs can protrude into the spinal canal and pinch the nerves passing there. nerve fibers. As a result, severe pain occurs, not only in the back, but also in other parts of the body.
Incorrect posture can also cause the development of thoracic inlet syndrome - an overstrain of the muscles of the neck, shoulder and chest, leading to a deterioration in blood supply and nerve impulses to the arms and hands. This causes hand numbness, tingling and pain.
Shoulder pinching occurs when tendons or ligaments shoulder joint compressed or pinched between the head humerus and the process of the scapula.
Tendovaginitis de Quervain - swelling and soreness in the tendon thumb brushes - often occurs as a result of frequent pressing the space bar with the thumb of one hand. To prevent the development of this disease, it is necessary to change the hand every hour, giving the tendons time to rest.
"Tennis elbow" - an occupational disease of tennis players - occurs as a result of inflammation of the common tendon of the extensor muscles located near the elbow, due to their excessive load. "Tennis elbow" can develop as a result of improper hand position when working at a computer.
