Tip 1: The best sitting position behind your computer
Dynamic sitting is the best. That means sitting in different positions after each other, alternated with standing up and walking. By doing this, the blood flow in the cervical discs and muscles will be at its best, and the neck will be relieved.
There are some amazing workout techniques behind your computer at: www.getfitwhileyousit.comTips for your work environment
• Let your computer working spot be inspected by a company physiotherapist or an ergonomist.
• Don’t work with a laptop for more than 2 hours, or use a laptop holder/ docking station.
• Take a break every 2 hours.
• Use short breaks, in which you can do your exercises.
• Sit actively.
• Have enough space (about 5 cm space) between the front of your chair and your calf.
• Have your screen on eye height.
• Put your feet flat on the floor and sit up straight.
• The working environment has to be well adjusted to the employee. Tip 2: Preventing the natural aging of the cartilage in the neck
You can’t cure it, but you can prevent it!
With the years comes wear and tear. After a lifelong of heavy work and having a rough time, your body will reveal its weak spots. But should we put up with inconveniently stiff joints and other infirmities of old age? No we shouldn’t. A lot of these complaints are preventable.
The annoying thing about worn joints is that you can’t cure them. Once worn is always worn. Luckily there’s good news. Because worn joints are well preventable. Or at least delay able.
300 kilo pressure on the dorsal vertebraeWithout you noticing, you body deals with a lot of pressure, every day. Even when you’re sitting, there’s about a 100 kilo of weight pressuring your dorsal vertebrae. That can go to as much as 300 kilo when you tilt 20 kilo. A proper carriage when sitting, standing or tilting is very important to prevent neck complaints.
A proper carriage is important to lessen the load on the joints. But at least as important is to improve the amount of load the body can take. In normal English: Stay in good shape. It may sound a little contradictory, but by walking, cycling or swimming half an hour a day you can prevent a lot of wear and tear complaints.
It’s logical that joints wear out a lot faster with heavy load. Too much is never good. But most tear and wear complaints develop gradually and are unnoticed. The body is like an elastic band: When you pull it, it will snap sooner or later. For one person faster than the other. To keep that elastic band flexible, it’s important you think when you’re doing something. In the garden, for example, use tools with which you don’t have to bend over. Choose for the bike with the right frame size and with the right handlebar and saddle height. Keep your back straight while vacuum cleaning. And take turns in your activities. Everyday points to keep your attention on, with which you can spare your neck for an important part.
Tip 3: Stretch exercise for the neck muscles
By stretching your muscles a number of times in an amount of time, the circulation in these muscles (and tendons) will be improved, so that waste products are transported well.
Neck pain will hereby be prevented or cured and the muscles will be brought in a flexible and relaxed condition. The stretching of a muscle takes about 8 seconds and the stretching will be gradually stronger.
For every exercise counts: The stretching may not hurt under any circumstance, if this should happen, stop doing the exercise!You can do stretching exercises everywhere. They are pretty easy to do, but can lead to astonishing results. I’ll give some practical stretching exercises. Do them at least twice a day.