Ergonomic Tips (01/02)
Make a New Years resolution to exercise for the health of it!!! (Ergonomically of course)
by John R. Chait D.C., drchait@home.com
Member of the Sarasota Personal Computer Users Group, Inc.
All computer users should take advantage of the New Year and make a commitment to their health and happiness. Start an ergonomic exercise routine to keep you in top shape in the battle against the computer.
The following are some necessary exercises:
Neck Exercises
To loosen the neck and avoid painful stiffness, bring your head into a
fully upright position then lower your head until your chin tucks into
your neck. Try to touch your chest gently with your chin.
This exercise loosens both your upper back as well as your neck.
Hold your head down for 5 seconds, and then return your head to a relaxed upright posture once more.
Turn your head slowly to the right as far as possible then return to a forward position. Repeat the movement to the right 3 times, and then switch to the left.
Be sure not to overextend your neck as you go in each direction. If you feel any tightness, ease your head back to the forward position.
Start with your head in a fully upright position. Place your left hand on your right shoulder, and then tip your head to the other side. This movement gently stretches the lateral neck muscles while keeping your face pointed forward. Hold your head to the side for 5 seconds then switch to the other side, putting your right hand on your left shoulder and tipping your head to the right.
Shoulder Exercises
Relax your arms by your sides and bring your elbows in close to your hips. Slowly rotate your shoulders in a forward motion for approximately 10 seconds. Reverse direction and bring both shoulders back. This simple exercise reduces muscle tension in the neck and back area as well as improving blood circulation in the shoulder tendon and joint capsule.
Lock your hands together behind your back and try to touch your elbows together. Don't push too hard. Hold your hands together for 5 seconds then let go.
Try to raise your arms as high as possible while pushing your elbows close together.
Back Exercises
With your hands on your lower back and your feet shoulder width apart, slowly lean backward. Extend yourself until you feel a gentle pull on your stomach muscles.
This exercise helps relax your lumbar region,
the most common cause of back problems, especially those caused by
excessive periods of sitting.
With your arms above your head and your fingers interlocked, palms facing upwards, stretch your arms, shoulders and ribcage. Slowly bend to your left and right side, stretching as far to each side as is comfortable for you. This exercise helps exercise and loosens tightened, overstressed muscles in your back including the trapezius and latissimus dorsi.
Lock your hands behind your head. Now pull your shoulder blades together and hold that position for five seconds. Repeat this exercise two times. This exercise helps release tension that can build in the upper back, especially the trapezius.
These are all important exercises that will benefit you for many years to come. The trick is start now. :
Copyright 2002. This article is from the January 2002 issue of the Sarasota PC Monitor, the official monthly publication of the Sarasota Personal Computer Users Group, Inc., P.O. Box 15889, Sarasota, FL 34277-1889. Permission to reprint is granted only to other non-profit computer user groups, provided proper credit is given to the author and our publication. We would appreciate receiving a copy of the publication the reprint appears in, please send to above address, Attn: Editor. For further information about our group, email: admin@spcug.org/ Web: http://www.spcug.org/
The Sarasota Personal Computer Users Group, Inc. has 1,300+ members and was established in 1982. We are members of the Assoc. of PC User Groups (APCUG), the Florida Assoc. of PC Users Groups, Inc., and we are members of the America Online Ambassador Program.
See http://www.spcug.org for all reviews from the Sarasota PC Monitor, go to the Newsletter Section.