Moreover, she needs to move up and down, sideways and back. However, when working at a computer, we are constantly forced to look directly at the screen to make out tiny flickering letters - when we turn our heads, there is a risk of missing something important. The head must be fixed, and the neck does not move at all, even during breathing. This creates an incredible load on the articular joints of the spine.
If you sit for too long in the same position without changing the position of your head, then the joints, which are naturally supposed to constantly move, coarsen.
Prolonged work at the computer inevitably leads to coarsening of the joints. Moreover, the head needs to maintain a stable position, because with any movement the eyes can lose focus. So it turns out that the muscles of the neck are tensed all the time along with the muscles of the shoulders and upper back. Even the muscles of the lower back are subjected to additional stress, which can affect the movements of the torso. However, now we are most interested in the tension of the muscles of the neck.
So, in addition to the need to maintain an upright posture, which is the responsibility of precise postural muscles, the brain also forces us to keep our eyes on the screen. So numerous spasms appear in the neck.
If every day to hold the neck in a similar position for many hours, then unfavorable conditions are created for gas exchange in the tissues, as well as for the removal of accumulated lactic acid, especially when working in enclosed spaces, where oxygen access is limited and oxidation of by-products of vital activity is extremely difficult. As a result, it accumulates a large number of lactic acid, not to mention overexertion of the eye muscles (there are six different groups among them), because the eyes have to constantly focus on an object that is located at the same distance from the head.
In a situation where the muscles of the eyes and neck themselves are overly strained, and even the next project needs to be submitted on time, stress leads to even more tension. Such work is one of the most unhealthy occupations. Much worse than bungee jumping.
You might think that driving a car in this sense is no better. However, the person behind the wheel constantly glances in the rear and side mirrors, which changes both the focus of the eyes and the position of the head. The driving process is almost completely automatic. When you step on the gas or brake pedal, you don't have to give conscious commands to your feet, you don't have to think about it. Driving is one of the most complex automatic skills that can be taught to a person. But on a wide freeway, where most drivers still try to follow the established rules, you can relax a bit.
Knitting is also an automatic process that actively engages the motor centers of the brain. Yes, it involves repetitive hand movements, but you can also move your head and talk in parallel. Your neck is not fixed in one position. Crocheting or embroidery is perhaps more like working at a computer in this regard. As well as prolonged reading: even reading while lying in bed leads to overstrain of the neck muscles. Not only that, if you just lie on the couch or bed - and then the neck muscles can remain tense.
However, when you are engaged in all of these activities, the subconscious is more or less in control of the situation. But the same cannot be said about working at a computer. In addition, additional stress is associated with the need to ensure that you do not make mistakes. Even just chatting on the Internet, you must constantly be ready for the appearance of new letters on the screen. If you work in a bank or trade on the stock exchange, you cannot afford a single mistake. Your duties must be carried out impeccably. One tiny inaccuracy - and the authorities will certainly find out whose fault this happened. The burden of responsibility can be truly unbearable. Computers are a noose around the neck of humanity.
Prolonged improper handling of the neck can lead to degenerative damage to the intervertebral discs, and later to degeneration of the articular joints. But both problems can be easily avoided.
Treatment of neck pain associated with computer work
If you spend at least six hours a day at the computer, then you should, if not daily, then at least every other day, massage the neck area. It is recommended to independently massage the muscles of the jaw, temples and neck muscles. This must be done regularly - there is no other option. Otherwise, problems will inevitably accumulate. There are panic attacks, neck pain and severe stress, and all due to the fact that the muscles of the neck are too tense. The vertebral arteries are compressed, which contributes to the development of Ali syndrome. If you work at a computer, you must constantly engage in prevention.
Such pains, as a rule, are not associated with pinched nerves, but are rather of a spondylitis nature - this muscle pain due to muscle tension. Most often, during swimming or performing simple exercises, the muscles relax and the pain goes away. However, when it occurs, you need to take preventive or therapeutic measures, as sometimes massaging a local area does not help get rid of tension and chronic neck pain develops that interferes with normal sleep. The principle here is the same: you toss and turn in bed, and every time you think about something unpleasant, a long spasm seizes the neck muscles, as a result of which the access of blood and oxygen to muscle tissue decreases.
I emphasize: the tension of the neck muscles in this case is associated mainly with the accumulation of lactic acid. Remember that head movement does not necessarily prevent the eyes from focusing on the screen. The eye muscles work together enough to cope with this task. Thus, slight movements of the head while working at the computer allow both the neck and the eyes to constantly move. Such an approach, of course, does not guarantee a complete elimination of the problem, nor will it become a worthy alternative to the treatment prescribed by a doctor, but it is still very useful.
Many people engaged in hard physical labor are jealous of office workers. “Well, why are they tired when they sit in front of a computer in a comfortable room all day?” they think, and do not suspect how much they are mistaken. Sedentary and sedentary work is the main risk factor for the development of many, including very serious diseases.
Very often, prolonged work at the computer leads to chronic pain in the neck and shoulders.
The explanation for this is simple - man sitting for a long time, bowing his head down, while the muscles of the neck and shoulder girdle are in tension. The same forced posture is observed among representatives of some other professions, for example, accountants, cashiers.
Previously, such pains were capaciously called "accountant's withers", but now, in the era of universal computerization, they can be safely called "computer user's withers".
Why does neck and shoulder pain occur when working at a computer for a long time?
As mentioned above, one of the reasons is not correct posture . A long tilt of the head causes static muscle tension, their overwork, which leads to a feeling of stiffness and pain in the neck and shoulders.
In addition, an insufficient level of physical activity leads to the gradual development of atrophy of the muscles of the neck and back - the muscles eventually cease to support our spine in the correct physiological position.
The cervical spine by nature bears an increased load (weight of the head, a large number of movements). Due to the weakening of the muscles, the load on the cervical spine increases many times and contributes to the development of a degenerative-dystrophic process in the intervertebral discs, otherwise referred to as osteochondrosis cervical spine.
With osteochondrosis, premature aging of the intervertebral discs occurs, they lose their elasticity and elasticity, cracks appear in them. Further progression of the disease turns into the fact that through the cracks of the intervertebral discs, the pulpous nucleus begins to gradually fall out, forming a hernia of the intervertebral disc.
The very first sign of osteochondrosis of the spine, experts include the appearance of pain in the neck and shoulders.
This symptom is called "cervicalgia" and its severity directly depends on the severity of pathological changes in the cervical spine.
Chronic pain in the neck and shoulders in people who are forced to spend a long time in front of a computer monitor is a reason for a mandatory visit to a doctor. The sooner cervical osteochondrosis is diagnosed, the greater the hope for successful treatment.
Modern medicine, unfortunately, can only slow down the further progression of the disease, but not restore damaged discs. Therefore, with an early start of treatment, when the degree of destruction of the intervertebral discs is minimal, the effectiveness of therapy is higher.
Treatment of cervical osteochondrosis includes:
- the appointment of drug therapy aimed at relieving reactive inflammation;
- relief of pain;
- improvement of metabolic processes in the intervertebral discs.
An important role in the treatment of patients with osteochondrosis of the cervical spine is played by methods manual therapy, medical massage, regular classes physiotherapy exercises. In some cases, a doctor may advise a patient with pain in the shoulders and neck to use special orthopedic devices when working at a computer for a long time.
Cervical osteochondrosis in people who spend a lot of time at the computer, it is much easier to prevent than to treat for a long time and sometimes to no avail. Prevention of pain in the neck and back when working at a computer comes down to following two simple rules:
- In progress watch your posture, try to keep your head straight and change the position of the head and body as often as possible.
- Provide sufficient level of physical activity. During the working day, take short breaks - “physical education breaks”, and in your free time, be sure to go to the pool or gym.
Complaining of constant headaches? The reason may be a favorite chair. Has your vision deteriorated? The relationship is the same, albeit slow, but direct. Moreover, the comfort and anatomy of the chair will not count.
“Comfort is a conditional concept in many respects,” our expert believes, osteopath Boris Protasov. Comfortable doesn't always mean right. It is important to find the golden mean between correctness and comfort.”
The light at the end of the tunnel syndrome
The search for this golden mean is always individual. More and more professions are associated with a sedentary lifestyle. This means that attention is not only to the chair, but also to the table. And at the table - to the hands. They should neither sag between the chair and the table, nor rise above them.
Performing long, monotonous sedentary work, a person will sooner or later encounter the so-called tunnel syndrome - disorders of the peripheral nervous system that are caused by pinching of the nerves in their natural tunnels. There is pain in the wrists, and the hands begin to go numb - the right hand that holds the computer mouse, or both at once, when a person hammers on the keyboard for hours. The reason is a kind of "suffocation" of the nerves in their natural "cases". At a minimum, pain in the hands, as well as the weakness and fuzziness of their movements, a person cannot avoid.
Tunnel syndrome is increasingly common in people whose professional activities are associated with the tension of individual muscle groups. And the result is damage to the nerve roots and plexuses, as well as cranial and peripheral nerves.
How to avoid it? There are no clear algorithms. Comfortable armrests of the working chair will help one person, allowing you to maintain a right angle of the bend of the arm at the elbow. And the other is used to keeping his elbows on the table. Criterion: the angle of the arm bend is 90 °, it should be adhered to.
Wrong chair?
After sitting for a long time, a person should not feel tired. If the neck becomes numb, there is tension in the muscles of the back and lower back, this is an unequivocal call: we urgently need to correct the situation.
And this is not a reason to run for expensive "anatomical" furniture. If a person sometimes says that this particular chair or armchair is made as if for him, then first of all he notes that he voluntarily or involuntarily picked up furniture that was convenient for him.
“Alas, more often comfortable furniture is selected involuntarily,” says Boris Protasov. - And this should be the result of an analysis of your feelings. The result of the search and competent placement of surrounding objects.
The simplest example: if a person is used to sitting too low, his head also gets used to being thrown back. As a result, lordosis of the cervical region occurs. Too high a TV screen or computer monitor can also lead to lordosis.
From posture problems to neurology
And the price of lordosis? The arteries of the cervical region are registered in the neck, supplying oxygen to the brain and ensuring the outflow of blood. With our habitually wrong landing, we create for ourselves, firstly, those same headaches - migraines. This is followed by a gradual deterioration of vision. Apotheosis - detachment of the retina. In any case, sitting too low, we create problems with intracranial pressure. By the way, the “mirror situation”, when a person sits too high, leads to kyphosis, which is commonly called stoop. A stooped person, with his incorrect position at the table, "clamps" the chest and creates problems with breathing and lungs. Choosing the wrong furniture, we create neurological problems. The spine is like a case that protects the spinal cord, which, in turn, controls the secondary autonomic nervous system. It is this “periphery” that is responsible for those questions that we do not think about: “How do we breathe? How do we maintain body temperature? Why are we sweating?" It can take a long time to explain the relationship between an elementary incorrectly selected table, chair and general condition. Isn't it easier to eliminate errors at the very beginning, guided by the principle of "convenient - not convenient"?
Landing Rules
"Organizing workplace and a recreation area, you need to focus on the state of the body, - our expert is sure. - If you come home from work and your neck hurts, be sure to understand tomorrow that the workplace is organized incorrectly. If at home, resting, you get up with an even heavier body, see if everything is comfortable for you. Do you constantly watch TV with your head turned halfway? Expect trouble."
A lounge chair should not only be comfortable, but comfortable. Here it is important to look at the position of the legs. In a "falling" chair, a person necessarily stretches his legs. So comfortable for the joints. But in the end, the knees are high. And it would be right if the legs were bent at a right angle. It will be easier to get up, and the skeleton will not experience additional stress. Even in a chair or back of a sofa, support for the back and head is desirable.
And still it is necessary to sit correctly at the wheel. For example, if the driver leans back in his seat, then he should stretch his arms forward so that his hands hang from the steering wheel. At the same time, the hands should be bent. You can't drive with outstretched arms. This will lead to rapid fatigue.
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 does neck and shoulder pain occur when working at a computer for a long time? 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, an insufficient level of 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 referred to as osteochondrosis of the cervical spine.
All ... sailed. So much for idle 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 to strengthen the neck 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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- Valery
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. The development of modern technologies leads to the fact that the computer is becoming more and more safe 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, holding them tight, 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 " Hygiene requirements to video display terminals, personal computers and work organization". This document contains detailed recommendations on how to work correctly at a computer. There are also several international sanitary and hygienic 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. AT recent times 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 - 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 have 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" (businessman, accountant, manager, etc.), a similar model of a table with an elongated right side: a space will appear on the right to work 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, as the nerves that leave the spinal cord in the neck reach 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. Don't worry, it takes some time for individual muscles to adjust to new loads. 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 will not 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 specialists in the field physiotherapy exercises 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. Pull out left hand in front of you, as if you were pointing at something at shoulder height.
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 inner surface table covers. 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.
Purpose: strengthening the extensor muscles of the wrist (muscles that run from the wrist up to the inside of the 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, stoop or stretch your neck, the gelatinous substance of the intervertebral discs can bulge into the spinal canal and pinch the nerve fibers passing there. 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 incorrect hand position when working at a computer.
