Rehab training the problem
This page contains exercises and instructions on how to get through a day at the office without worsening any damage and degeneration caused by unilateral and sedentary work. Studies have shown that sitting down is detrimental to health; muscles are weakened and proper circulation is decreased, and similarly the organs will be affected by sedentary work. In many cases, back pain and other injuries experienced are actually a result of restricted mobility and poor circulation. As an office employee, you’ve probably heard that you should sit with your back straight on the chair and that you should set the monitor and keyboard to the correct height, distance etc. And that’s nice to stick to, however, it is difficult for most people. For this reason, the instructions here are structured as follows:
Instructions
The body is made for movement, and sitting in a position, whether you slouch over the table or sit in an ergonomically correct position, is not healthy in the long run. Because very few people can sit properly for a long time, you must have the attitude that the next position is the healthiest for the body. Since the position you’re already in, usually isn’t correct anymore after a few minutes.
Here are 3 points for the office day that help you to a healthier body. However, you should still adhere to the advice of the health board and apply their guidelines in regard to daily movement and exercise.
- If it is necessary to be in a sitting position, make sure to switch positions as often as possible.
- Stand up as often as you can, and if possibly try to stand more than you sit down.
- Do a 3min. exercise from one of the programs, every hour.
The idea of the 3 programs shown is to complete all of them during the week’s working days. Thus, the exercises will have a greater effect, than can be expected from doing only one program alone. All exercises are to be done for 3 minutes, with the special instructions written under each video.
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