Caution office!

Tips and exercises for those all day at the computer
It would seem that may be safer in the office?However, experts disagree and argue that it is associated with significant health risks.

figure, stand still!

work at the computer - it is almost always forced position, though not the most comfortable and physiological.The exception is perhaps that employees fashionable art companies, which buy ergonomic chairs with a backrest instead of the usual chairs, more like a mini-sofas.The average employee this option is, alas, not available - to be content with an ordinary chair, often with a shattered back.Keep your back straight, of course, useful for the formation of the muscular system, but if every day to be in this position for many hours, there is a risk of permanent pathological muscle tension - musculo-tonic syndrome.Tense muscles are a source of pain in the cervical, thoracic, lumbar spine.Défense long muscles of the neck, in turn, leads to the development of headaches, as these muscles are closely related to supracranial aponeurosis - it is called

tendon "helmet".

often cause pain in the neck and shoulder girdle becomes myofascial syndrome.It is characterized not diffuse muscle tension, and local tenderness - the formation of the so-called trigger points.In their area forms a seal painful when pressed.The pain may be felt not only punctually, but also in the areas of referred pain.So, when a trigger point in the sternocleidomastoid muscle one of the leading symptoms may be a headache.

best way to avoid these troubles - physiotherapy in the form of industrial gymnastics, and on an individual basis.The main thing that sets ten-specific exercises were repeated every three to four hours.Houses can be applied compresses Menovazin or rubbing painful areas gels and creams with diclofenac and other anti-inflammatory drugs.In case of failure, doctors recommend to decide on the therapeutic blockade of pain points.

into the depths TUNNEL

numbness in the little finger of his right hand, and the corresponding surface of the brush - a common complaint from those who, for a few hours daily operates a computer mouse.It is necessary to pay special attention to the space between the thumb and forefinger of the right hand.If there is at least a small muscle atrophy - a serious matter, it could be a neuropathy of the ulnar nerve."When you work with a computer mouse are utilized just two weak area of ​​passage of the ulnar nerve - Guyon canal in the wrist and cubital channel in the elbow joint.To determine the level at which there was a defeat, it is possible only with the help electroneuromyography.When you need as soon as possible to address persistent numbness in the little finger in the hospital until they developed denervation process - it is difficult to turn, "- says Catherine Bezrukov.

All major nerve trunks are in intermuscular, intercostals, mezhsvyazochnyh spaces, the so-called channels.Some people due to congenital anatomical features of these channels are narrow, and only a small exposure to cause compression of nerves.This occurs after the injury, as a result of the forced position excessive load.All of neuropathies caused by compression of nerves in these channels have a common name - tunnel syndrome.

Those who when working with a computer mouse has a habit to rely not on the side and on the central surface of the wrist, face the risk of neuropathy of the median nerve due to compression of the wrist between the bone and the palmar ligament.The symptoms - pain and numbness in the thumb, index, middle and ring fingers (held after vigorous shaking hands), in the later stages develop thenar atrophy - muscle protuberance at the base of the thumb.

Treatment of carpal tunnel syndrome is most often local - local administration is carried out in the channel of special drugs that reduce swelling and pain.Independently can be applied to the area of ​​greatest pain patch with lidocaine, taking vitamins, but the main thing - it is, of course, reduce the load on the brush.As an option, it is worth trying a chair with armrests, suited for a computer mouse.At least it will eliminate the pressure on the edge of the table.

look and see

Eye Comfort - an integral component of good health.Unfortunately, many environmental factors can cause irritation and redness.Every day we are confronted with such negative factors as the long work at the computer monitor, driving, dry the air conditioner, contact lens wear, smoke, artificial lighting, central heating.All this often leads to discomfort of the eye.Perhaps any office worker to the end of the day faced with such troubles, as the sensation of dryness and eye fatigue.Some people think: maybe drip into the eyes of sterile means, assume, eye drops with antibacterial action?You do not need to experiment.These drugs and solutions in the best case does not bring relief, and at worst can exacerbate or cause irritation to the conjunctiva and dysbiosis formation of microbial resistance to antibiotics.It is better to observe the rules of hygiene, do not overexert your eyes, let them rest and keep a moisturizing eye drops, preferably without the vasoconstrictor action.

Exercises for flexibility neck

  • retraction NECK
    tilt your head back, look at it in front of him, chin locked in one position.Hold for 3 seconds.Repeat 10 times.
  • flexion and extension NECK
    Carefully bend and unbend his neck as if nodding.Try to stretch the muscles of the neck.Hold for 3 seconds.Repeat 10 times.
  • heads turn
    Slowly turn your head to the left to see the left shoulder.Also - to the right.Hold for 3 seconds.Repeat 10 times.
  • shrugging his shoulders
    Follow the movement up and down, then back and forth.Repeat 10 times.
  • neck flexion
    Tilt your head down and go back to the starting position.Hold for 3 seconds.Repeat 10 times.
  • extension NECK
    Pull your head back and return to its original position.Hold for 3 seconds.Repeat 10 times.
  • STRETCH trapezius
    one hand, tilt your head to one side.Second Hand wound behind his back.Hold for 3 seconds.Repeat 10 times in each direction.
  • Stretching the neck elongated
    Hold down the arm in the opposite hand wrist.Gently turn the head to one side holding hands.Hold for 3 seconds.Repeat 10 times in each direction.


Dissolve hands palms with fingertips, leave tightly pressed into the joints.Hold 25 seconds.

brushes connect to the lock and put it on the table.Straighten your elbows, pull them forward and lift ourselves.Then, from this position, first work out upward movement of the head (10), and then - from side to side, wherein the body is inclined in the direction opposite hand movements.

Position both forearms parallel to the table, the hand and all the fingers straight, shoulders are deployed.Follow the twists and turns of the forearms outwards, palms up - 30 times.


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