Calling all desk jockeys: Stretching to ease neck and shoulder pain



Any tasks that encourages you to sit in one position for long hours can wreak havoc on posture. Even enjoyable hours while away from an e-reader or a tablet may have that effect -- and worse. A study showed that holding a tablet too low or in your lap can force the muscles and bones in the neck into an unnatural posture, which may strain or aggravate other muscles, nerves, tendons, ligaments, and spinal discs. Over time, poor posture chips away at the range of motion in your joints. The neck problems described in the study above - and repetitive stress injuries from tasks such as typing - may occur, too.

Fortunately, good ergonomics and regular posture checks can help combat these problems.

Ergonomics for computers, phones, and tablets
If you use a laptop or desktop computer:
  • Choose a chair with good lumbar support, or place a pillow against the small of your back.
  • Position the top of your monitor so it's just below eye level.
  • Sit up straight with your head level, not bent forward.
  • Keep your shoulders relaxed and your elbows close to your body.
  • Keep hands, wrists, forearms, and thighs parallel to the floor.

If you use a handheld phone:

  • Avoid propping the phone between your head and shoulder.
  • Consider investing in a comfortable, hands-free headset. Depending on your needs, you can choose one designed for use with cordless phones, landlines, or computers.

If you use an e-reader or tablet:

  • Buy a case that allows you to prop the device at a comfortable viewing angle, one that doesn't require you to bend your neck much.
  • Change things up every few minutes. "Usually we tell people they should change their position every 15 minutes," says Dr. Jack Dennerlein, principal investigator of the tablet study and an adjunct professor or ergonomics and safety. "Just change your hands, shift your weight. Stand up or sit down."






























Comments

Post a Comment

Popular posts from this blog

The lowdown on glycemic index and glycemic load

Image
What are the facts about the glycemic load of foods? If you have diabetes, you probably know you need to monitor your carbohydrate intake. But different carbohydrate-containing foods affect blood sugar differently, and these effects can be quantified by measures known as the glycemic index and glycemic load. You might even have been advised to use these numbers to help plan your diet. But what do these numbers really mean---and just how useful are they? Glycemic index vs. glycemic load The glycemic index (GI) assigns a numeric score to a food based on how drastically it makes your blood sugar rise. Foods are ranked on a scale of 10 to 100. The lower of a food's glycemic index, the slower blood sugar rises after eating that food. In general, the more processed a food is, the higher its GI, and the more fiber or fat in a food, the lower it's GI. But the glycemic index tells just part of the story. What it doesn't tell you is how high your blood sugar could go when you
Read more

How to make one-on-one connections

Image
Making friends in your 50s and beyond isn't nearly as easy as it was when you were young. School and work provide the perfect opportunities to meet and interact with new people. Once you've retired, you might not have access to a robust social network. And if friends and family have moved away, your social circle can shrink even more. Yet it's never too late to seek out and develop new friendships. You just need to know where to look for them. The following are a few good places to start: Take up a hobby. Do you like to knit, paint, play bridge, or sing? Join a knitting club, take a painting class, join a bridge group, or audition for a chorus or musical in your area. Whatever your interest, there is likely a club for people who share it. Look to your local high school, colleges, community center, and senior center for programs tailored to your favorite hobbies. You can also try MeetUp (www.meetup.com), which matches people with local groups that fit their interests.
Read more

Daily skin care in 3 simple steps

Image
A widely-advertised facial moisturizer - claims to be the best on the market - and sells for $225 per bottle. Should you buy it? Another brand offers a complete skin care regimen - but it comes in 10 different bottles of lotions and potions that all need to be applied daily. Is it worth your time? Despite manufacturers' claims, many cosmetic products will remove more cash from your wallet than dirt and oils from your skin. You don't need an expensive or lengthy skin care routine - and the good news is, the most effective and reliable regimen is also quick and inexpensive. For daily skin care, you can limit your routine to three simple steps: cleaning your skin, protecting it from the sun, and tending to any specific skin problems you may have, such as dry skin, acne, or fine lines and wrinkles. Products for all three steps are available for very little cost at your local drugstore. 1. Clean your skin. Choose your skin cleanser based n whether your skin is dry or oily
Read more