In most offices, we don't have enough space to do stretching exercises. Here are a few simple ways to help you relieve shoulder and neck pain in a small workstation!
The World Health Organization pointed out that "As early as 2003, the World Health Organization pointed out that more than 2 million people die every year due to sedentary sitting around the world. It is estimated that by 2020, 70% of diseases will be caused by sitting too long. Listed as one of the top ten killer diseases."
Therefore, for the sake of health, please refuse to "sit and die"! Please take preventive measures in time before the following symptoms appear, and be a healthy office worker.
1. Screen face (rough skin, pale complexion)
Symptoms: rough skin, pale complexion, dull eyes, dry skin, expressionless face, stiff muscles.
Small prevention methods:
* Keep a distance of no less than 70 cm between the screen and the body.
* Adjust the indoor light to avoid direct light on the screen.
* Look at the computer for 60 minutes and take a 10-minute break.
* Eat more fruits and vegetables and drink plenty of water.
* Clean the skin in time, moisturize the skin more, and try not to wear heavy makeup.
* Massage the face at any time to make the face active (you can try rubbing your hands and applying heat to your eyes to relieve fatigue).
2. Office buttocks(sitting for a long time, the hips get bigger and bigger, and the thighs get thicker and thicker)
Symptoms: The buttocks become bigger and the thighs are thicker; many office workers feel that the buttocks are getting bigger and bigger, and the thighs are getting thicker and thicker. Experts named this phenomenon "office buttocks". Office buttocks not only affect the appearance, but are also more likely to suffer from obesity, metabolic syndrome, cardiovascular and cerebrovascular diseases in the future.
Small prevention methods:
* Climbing stairs and taking two steps in one step can lift the buttocks.
* Kick back, support your body with your knees and forearms, keep your thighs perpendicular to the ground, keep your back straight, straighten your left and right legs alternately and raise them as high as possible.
3. Computer neck(cervical spondylosis, neck pain)
Symptoms: If the neck is inactive for a long time, the physiological curvature of the cervical spine will change and stimulate the nerves or blood vessels in the spinal canal, making it easier to develop cervical spondylosis. Some people also have different degrees of lateral curvature in the cervical spine.
Small prevention methods:
* The center of the computer screen should be at the same level as the eyes. A storage cabinet can be placed under the display screen to change the head down to head up.
* When operating the computer, straighten your waist, lean your upper body slightly backward, bend your knees at 90 degrees naturally, and keep your feet on the ground.
4. Mouse hand(finger numbness, pain and weakness)
Symptoms: long-term or improper use of the mouse, the hand muscles are in a state of fatigue for a long time, resulting in a series of pathological changes and clinical symptoms in the hands, wrists, elbows, and even shoulder joints. This pathological change or clinical syndrome is commonly known as mouse hand.
Small prevention methods:
* Do not hang your arms in the air when using the mouse, and the height of the mouse is lower than the height of the elbow when sitting.
* Choose a mouse with a large arc and a wide contact surface, and use a mouse pad to reduce the pressure on your wrist.
* Continuous use for 1 hour, rest for 15 minutes.
* Exercise hand joints, repeatedly clenching fists several times, pressing and kneading Hegu point, big thenar, holding objects similar to rolling pins and doing downspin movements, etc.
