Many of us are spending long sitting hours in desks or playing in our free time.
While this sedentary lifestyle may seem initially comfortable, it leads to new pains and pains. Problems such as “technological neck” and anterior pelvic inclination are becoming more common due to bad posture and prolonged session. Fortunately, incorporating posture exercises into your daily routine can help relieve these discomfort and improve your general health.
Understand postural problems
Technological neck: This condition arises from tilting your head forward and looking down on the screen of your phone or computer for prolonged periods. The voltage in the neck muscles can cause pain, rigidity and even headaches.
Previous pelvic inclination: Sitting for long hours can cause your pelvis to lean forward, which leads to an exaggerated arch in the lower back. This misalignment can result in lumbar pain and affect its general posture.
The proper posture is crucial to clarify good health and prevent musculoskeletal problems. He ensures that his body is aligned correctly, reducing tension in his muscles and joints. Bad posture, on the other hand, can lead to a series of problems, including chronic pain, reduced flexibility and deteriorated circulation. By making conscious efforts to improve your position, you can improve your well -being and avoid long -term health problems.
Simple exercises to improve posture
The incorporation of specific exercises in their daily routine can help correct bad posture and relieve related discomfort. An effective exercise is the pose of the “cat cow” of yoga, which stretches and strengthens the spine, the best alignment promotion.
Cat cow:
- Start with your hands and knees in a table position.
- Inhale while dropping the belly towards the mat, raising the head and coxis up (cow pose).
- Exhale while drawing your belly to your spine and surrounds your back to the ceiling (cat pose).
- Repeat this sequence several times, flowing gently between the postures.
This exercise helps to mobilize the spine and relieve the voltage in the neck and back, so he is a beneficial participant for those who suffer from a technological neck and anterior pelvic inclination.
Configuration of an ergonomic workstation
To avoid postural problems, it is essential to correctly configure your workstation or game area. Here are some tips to guarantee an ergonomic configuration:
- Monitor position: Place your monitor at the eye level, at approximately the length of one arm away from you. This avoids the need to bow your head up or down.
- Chair support: Use a chair that supports the natural curve or its spine. Their feet must remain flat on the floor, and their knees must be at an angle of 90 degrees.
- Desk height: Make sure your desk is at a height where your forearms can rest comfortably in parallel to the ground while writing.
- Frequent breaks: Take breaks every 30 minutes to stand up, stretch and move. This helps reduce the risk of developing musculoskeletal problems and promotes better circulation.
Beyond improving posture, regular movement through the day has numerous health benefits. Studies have shown that frequent breaks of the session can reduce the risk of developing serious health conditions such as cardiovascular diseases, cancer and type 2 diabetes. The incorporation of movement in their daily routine not only relieves physical discomfort, but also contributes to health and longevity in general.
Looking for professional help
If you experience persistent pain or discomfort despite thesis adjustments, it is important to avoid professional advice. A physiotherapist can evaluate its position and provide personalized exercises and treatments to address their specific problems. They can also sacrifice the guide on the form of maintenance and prevention prevention.
Incorporating posture exercises in your daily routine is a proactive step to relieve pain and improve your general health. By understanding the common problems associated with bad posture, establishing an ergonomic work space and staying active during the day, can significantly improve your well -being. Remember, small changes can make a big difference, and maintaining a good position is essential for a healthy and painless life.
