What is needed is not to pick on the bunch of diseases with common root "chondrosis"?
few words about physiology: the main task of your body - is to ensure the mobility and efficiency of the "here and now".
almost always - with the victims in the future.
What happens when we sit in the chair?
Modern office people physically poorly developed, so long stay in a tense posture (head stretched forward, his eyes peering at the monitor, back-arc and skewed sideways, because one hand is limp, and the second is actively moves the mouse) leads to the fact that itdorsal muscles can not hold the correct position of the spine more than a couple of hours.
To avoid injury occurred, the body includes a special saving mode of mobility and redistributes vertical load to compensate for its bending and stretching of the spinal ligaments and small muscles.
It's not scary, it's okay, but the problem is that we do not notice the change and to continue to sit in this position for another hour, two or more.As a result - load is not big and strong muscles and the joints, tendons and many small muscles that are guaranteed in the future leads to a whole bunch of diseases from the common root 'chondrosis. "
decision - correct posture.How to achieve it?
Let's first define what it requires:
desk, desk chair and footrest should be adjustable and the height and in the horizontal plane;
height of the working surface of the table (for adults) should be adjusted in the range 68-80 cm (in the absence of such a possibility, the height of the working surface of the table should be the average of 72.5 cm);
any desktop should have a foot space with a minimum height of 60 cm, a width of not less than 50 cm (you can lay a few centimeters "in reserve", if growth exceeds 190 cm);
footrest: width 30 cm, depth of not less than 40 cm, height adjustment up to 15 cm and the angle of inclination of the support surface to 20 degrees;grooved surface is desired, the front rim with a height of 1 cm to stop foot
Now about the landing:
chair (rotating very desirable) to adjust the height so that the monitor has appeared in front of you on the center and slightly below eye level;back of the chair should support your back, particularly the lower back;
legs should be based on a special stand, or at least a full foot on the floor;
hands when using the keyboard should be kept in front of him.To fingers moved freely and easily, the keyboard itself must be positioned at the correct height - at the level of the elbows.Ideally, if the angle between the arm and the brush is close to a right.It should not be much rastopyrivat elbows.
important that armrests, if they exist, are at a distance to the forearm freely dispose of them without at the same time raising the shoulders;
mouse should be positioned so that the brush is not bent at the wrist either up or down (if necessary - use pads with a wrist rest).Do not hold the mouse for a long time in one place, move it every 20-30 minutes to another location, keep it easy, relaxed with a brush;
mode: less than 6 hours (and ideally - no more than 2 hours), mandatory breaks and short walks every 30-60 minutes long breaks (at least 10-15 minutes) every 2 hours, with the implementation of relaxing exercises (but not computer games).Perfect light exercises (can recommend the book "Office Yoga" - a good set of simple exercises);
Perform loading complexes LFK (Soviet conventional systems, they will tell you about any hospital) every day or at least several times a week.Turn to your Pilates exercises - exercises are simple, but the help is very good;
If you do sports or visit the gym - the lot of attention a little more back, taking off her powerful load and add some exercises to strengthen the ligament-articular apparatus.
last validation of your planting - this is an opportunity, not looking back from the back of your chair, extended his hand to get you to most of the necessary work items.
Articles Source: habrahabr.ru
