Welcome 2008!!
Happy New Year Everybody!!
What a fabulous summer we are having so far, just like the good old days! I’m sure a lot of you are getting out amongst it and putting your bodies to the test which is why we have had a busy start to the year at Balance!!
I’m sure there has been many resolutions and goals set for the year and if we can help you achieve them in any way please let us know; whether it’s to train for new event or to set a personal best or just to reduce the stress in your life we can help.
Start the year off as you mean to carry on!
Work Posture
Now is a good time of year to set in motion some good postural habits in the office.
Do you tend to get sore muscles from sitting at a desk all day? Time to check your posture and your habits while you work then.
Your feet should be flat on the floor, legs at ninety degrees at the knee and at the hip. You should be seated to the back of the chair and your lower back supported. Your arms should be at ninety degrees when working on a keyboard and your computer screen at eye level. Your mouse should be as close in as possible so you arm is still as close to ninety degrees as possible.
Now you’ve got your desk set up correctly make sure you schedule in micro-pauses and get up from your desk at least once an hour to get the blood moving into those sedentary muscles.
Fatigue is one the main contributors of muscle soreness from desk/computer work. If a muscle is kept contracted or if it contracts repeatedly it can become tired or sore. Over time these repetitive actions can cause an adaptive posture which can lead to overuse injuries and chronic pain.
Top Tips to Prevent Muscle Fatigue in the Office
Check your chair and desk are the correct height for you.
X marks the spot (close to your keyboard) where your mouse should be on your desk, so your arm doesn’t slowly creep further out straining your shoulder muscles.
Ensure your legs aren’t crossed at the knee or ankles to prevent internal and external rotation of the hip joint.
Roll your shoulders, rotate in your chair, stretch your hip flexors to get blood flow in your muscles. Get up and walk around at least once an hour.
Drink plenty of water, keeping hydrated is very important for muscle health.
Get massage regularly to ensure healthy muscle tissue and keeping on top of any little niggles before they can turn into injuries!
Good Luck! |
