STRETCHING IN THE OFFICE
By Paulo Mota
INTRODUCTION
Funny thing happened on the way to the electronic revolution. Large numbers of us ended up sitting at desks, working at the computers. And that, as so many people have discovered, has its problems, its downsides.
Repetitive strain injuries ( such as carpal tunnel syndrome and tendinitis) of the wrists, hands, and arms have risen by 80% since 1990, according to the U.S. Bureau of Labor Statistics, and are now the single largest category of workplace-related Injuries. In fact, they are now being described as the workplace epidemic of nineties.
Neck and shoulders stiffness, lower back pain, stiff muscles, and tight joints are all common among people working at computers. All of these conditions are the body signaling that something is wrong.
The
human body was not designed for long periods of sitting. Holding still for hours at a time is a relatively recent phenomenon in human history.
Stretching is a wonderful solution. It is a very simple activity that can make you feel better. It is gentle, peaceful, and relaxing. If practiced correctly, it can prevent many computer-related problems before they start and if an injury has occurred can help with rehabilitation.
Nowadays, there are many opportunities for the society to live a healthful and long life. At the same time, never people was so sedentary and without harmony. Without a healthy body and with “an occupied mind” the human loses exactly what more it needs: the disposal to produce, to coexist and to live a good life. In this context, the present research aimed to revise some terms related to labor gymnastics, which is focused in the prevention of risks related to hours of working and in the reduction of muscular tension levels that may be originated during a day of work. Thus, the present study will make a differentiation between the use of stretching and flexing during labor gymnastic sessions.
COMPUTER & DESK PROBLEMS
Back pain: when you sit for long periods , your spine tend to compress. If your posture is bad, gravity accentuates the problem, which can lead to back pain.
Stiff muscles: not moving for long periods of time can cause neck and shoulder pain.
Tight joints: Inactivity can cause joints to tighten, which makes moving more difficult or even painful.
Poor circulation: when you sit very still, blood tends to settle in the lower legs and feet and does not circulate easily throughout the body.
Repetitive strain injuries: These injuries are caused by repetitive movement, often of the hands. For example, carpal tunnel syndrome, a type of wrist pain, can result from improper use of the hands and or poor positioning at the workstation.
Tension and stress: Intense mental focus conn produce physical tension ( stiffness and pain), which can lead to mental stress a debilitating cycle. Facial tension and a tight jaw can cause headaches.
Many of these problems can be solved by ergonomics, the science involved with proper type ans positioning of office equipment in relation to the body. However, no matter how sound the ergonomics, your body still suffers from long periods of sitting and inactivity. What can you do throughout the long work day to help prevent these problems?
S-T-R-E-T-C-H
Repetitive Strain Injuries
Repetitive strain, or cumulative stress injuries, are nothing new. For years, meat packers, seamstresses, assembly line workers, and others in jobs requiring continuous, repetitive physical work, especially with their hands suffered a variety of ailments.
In the last decade a completely new category of RSI has emerged: Computer related injuries and the problem is enormous. It is estimated that some 50 million people in the United States now use computers, and many of them work on them longer than the safe limit of three hours daily. According to the U.S. Bureau of Labor Statistics, RSIs now account for over 60% of all workplace-related illness, and as we head ever further into the information economy, these problems are likely to get worse.
CARPAL TUNNEL SYNDROME
There are various types of tendinitis (shoulder, forearm, etc.), different forms of nerve damage, shoulder problems from holding the phone with one raised shoulder while typing, elbow and wrist problems from using the mouse, loss of circulation in the fingers, and different types of arthritis that may aggravated by cumulative stress. All of these are serious and, in advanced cases, can cause great pain and permanent disability, It is not uncommon for people to have to leave computer-dependent careers as a result.
Objective this program
The goal is to promote the Labor Gymnastic physiological, physical and psychological, through exercises
( stretch) directed
to:
Postural re-education work,
Relieve stress,
Reduce physical inactivity;
Increase the mood for work;
Promote health and greater body awareness;
Increase social integration;
Improve job performance;
Reduce the accumulated stresses of work;
To prevent injuries and cumulative trauma disorders such as RSI (Repetitive Strain Injury) and MSDs (Musculoskeletal Disorders Work Related).
Reduce visual fatigue, and mental body through breaks for exercise.
POSITIVE POINTS:
Sweat-Free
On-site
Benefits of Stretching
Stretching has so many benefits. Just start a program of stretching, and you’ll soon notice many of them. Some of the benefits of stretching are:
relief from pain
increased energy levels
increased flexibility
better range of motion of the joints
greater circulation of blood to various parts of the body
relaxation and stress relief
enhanced muscular coordination
improved posture
greater sense of well-being
Increased flexibility and range of motion.
As we age, our muscles tighten and we have less range of motion in our joints. Simple activities that we once took for granted, like cutting our toenails, picking things up from the floor or zipping a dress, can all become difficult. A regular stretching program can help lengthen your muscles and make these daily activities easier and more enjoyable.
Improved circulation.
Stretching improves circulation of blood to the muscles and joints. Increased blood circulation, of course, brings nutrients to our cells and removes waste byproducts.
Better posture.
Chronically tense and tight muscles contribute to poor posture, which in turn can affect the functioning of our internal organs, not to mention our appearance. Stretching the muscles of the lower back, shoulders and chest can help keep the back in better alignment and improve posture.
Relaxation and stress relief.
Stretching, done properly, helps to relax tense muscles which result from stress. The feeling of relaxation brings a sense of well-being and relief from tension.
Reduce or prevent lower back pain.
Greater flexibility and range of motion in the hamstrings and muscles of the hips and pelvis help to reduce the stress on your spine that causes lower back pain.
STRETCH AND MOVE AT WORK SO YOU HAVE A LIFE WHEN YOU GET HOME
TAKE CAR OF YOU HEALTH!
•Book - Stretching in the office – Bob Anderson
•http://www.safework.sa.gov.au/contentPages/EducationAndTraining/HazardManagement/LiftingAndCarrying/TheHazards/liftHazardsCommonInj.htm
•http://www.prnewswire.com/news-releases/physical-activity-at-the-office-can-help-provide-significant-health-benefits-and-boost-your-exercise-routine-122143449.html
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