We all know the familiar tightness that creeps in after countless hours at our desk. Frequently, desk workers experience tightness in the shoulders, pain throughout the neck, and pounding headaches that can make it hard to get anything done. Below are 3 simple tips to relieve those nagging aches and allow you to finish what you need to get done. A 2007 study in the Journal of Occupational Rehab, Loss of Productivity Due to Neck/Shoulder Symptoms and Hand/Arm Symptoms: Results from the PROMO-Study, showed how pain can have a significant impact on our productivity levels.
1. SET UP YOUR WORK STATION CORRECTLY
Lets start with your chair. Your chair should allow you to place both feet on the ground while simulataneously allowing your knees and hips/spine to bent around 90 degrees. Next, your computer screen should be placed at a level to where your eyes are the height of the center of the monitor. The Keyboard should allow you to bend your elbows to 90 degrees and be placed at a distance that doesn't require your arms to extend away from your body a great distance. Finally, the project your working on ,whether that be on a computer or not, should be directly in front of you. Keep your work space clear and tools such as pens, the mouse, and papers accessible.
2. TAKE A BREAK TO MOVE
It's true by taking a break we can actually become more productive. Sitting in an ideal position or using a standing desk are great tools but the true secret is to vary positions frequently. It is important to take a break to stand, sit, stretch, or walk around the office in order to avoid prolong stress on any one part of the body. Set a 30 minute timer to ensure you are taking regular breaks.
3. TRY THIS!
Brugger's Relief Position is designed to activate postural muscles that will help you maintain good posture. These muscles are often "deactivated" by excess slouching or poor posture.
First, stand up feet with your feet shoulder width apart and imagine a string is pulling the crown of your head toward the ceiling. Next "tuck" or slightly retract your chin. Place your arms at your side with your palms facing forward. Draw your shoulder blades down and in towards your spine. Maintain this position for 30 seconds and repeat as necessary throughout the day.
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