by Harmony Fitness, Ece
Today's technology and opportunities have led to more people working at computers, including myself. However, this lifestyle can cause a range of health issues, such as spinal abnormalities, changes in posture, and Upper Cross Syndrome (UCS). UCS is caused by tense upper traps and pectoralis muscles, as well as weak neck cervical flexors and middle and lower traps (Physiopedia contributors, 2021). This results in multiple postural imbalances, including a forward head posture, raised and rounded shoulders, and excessive curvature of the thoracic spine (thoracic kyphosis).
To alleviate muscle tension, reduce pain, or prevent it from occurring, it is recommended to stretch the pectoralis, shoulder, upper/lower trap, and rhomboid muscles at least once a day. Moreover, taking a break every 30 minutes to walk around can also help improve posture and relieve muscle tension.
In addition to stretching and taking breaks, it is important to have an ergonomically sound workspace. This means adjusting your chair, desk, and computer monitor to promote good posture and reduce strain on your muscles. Your chair should be at a comfortable height and provide adequate lumbar support. Your desk should be at the appropriate height so that your forearms are parallel to the ground when typing. Your computer monitor should be at eye level to prevent neck strain.
It is also important to stay active outside of work hours. Engaging in regular exercise, such as yoga or Pilates, can help strengthen the muscles that support good posture and reduce the risk of developing UCS. Practicing good posture throughout the day, such as sitting up straight and keeping your shoulders relaxed, can also be helpful.
By taking these steps, you can reduce your risk of developing health issues related to working at a computer and maintain good posture and muscle health. Remember to take breaks, stretch, and stay active to keep your body healthy and pain-free.
Make yourself a priority once in a while. It's not selfish. It's necessary.-Unknown
I hope these tips will help you maintain a healthy and pain-free lifestyle!
HARMONY FITNESS
LADIES' Online Personal Trainer
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