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Other Talking Articles

Webmaster | 11. November 2008 @ 13:00

When you are experiencing neck and shoulder pain at your computer, there are simple actions you can take to help you feel better.

It is very important to understand how your body reacts with the design of your computer work area. Of equal concern is choosing products to help you rather than create additional pain. It can be just as simple as adjusting or rearranging your equipment and furniture.

Monitor Height Placement

If you bend your neck back to see the monitor, it is too high. If you bend your neck down, your monitor is too low.

Let your head rest naturally and it will tilt slightly forward. You have left the office too many times with sore muscles!

When looking straight ahead, your line of sight is the imaginary horizontal line from your eyes to the screen. Your eyes naturally gaze down 15 Ė 20 degrees below your line of sight. Adjust the height to easily view the information on the screen where your eyes naturally gaze.

Center Keyboard with Monitor

If your keyboard is placed directly in front of your body and your monitor is situated to the right or left you will be forced to twist your neck to view the screen. Ouch! This twist will tense the muscles in your neck.

The longer you work with your muscles tensed the higher risk of developing neck and shoulder pain.

Adjust Your Chair Armrest Height

How often do you feel as if your neck is almost touching your shoulder? Too often, right!

Letís not make it easy to tense your shoulders. If your armrests are too high, you will be raising (and tensing!) your shoulders up and creating pain.

Due to the tendency to lean to the side with armrests too low you may also create pain in the elbows and ulnar nerve. The ulnar nerve is the one you feel all the way down into your pinkie finger when hitting your elbow. Watch this one!

Adjust your armrests so that your shoulders are completely relaxed and elbows rest comfortably on armrests.

Eliminate Your Chair Armrests Altogether

Do your armrests prevent you from getting close to your keyboard because they hit the edge of your desk? This is a source of mental stress many of us have experienced.

You will also create tense neck and shoulder muscles due to the straight arm reach to the keyboard and mouse.

So in this case, remove the armrests.

Move Mouse Closer To Your Body

Moving and clicking your mouse frequently when it is too far away can create shoulder pain - use a shorter footprint, ergonomic keyboard without the right hand numeric keypad or a mouse that is placed at the center of the body.

You may also try a keyboard with the numeric keypad on the left, your keyboard and monitor will be balanced more easily.

As always, REST, REST and MORE REST every 10 minutes for 10 seconds and every hour for five (5) minutes.

Stand up and stretch often as this will relax your mind and body, improve circulation and create more productivity.

Go Live in Comfort!

About The Author: Wendy Young, a Certified Ergonomic Expert and founder of http://www.ergopro.com has helped thousands of people reduce pain from their computer work since 1991. She offers a free newsletter on increasing comfort and reducing pain in the workplace at http://www.ergonomics-safety.com.

HT~ Neck :: Comments (0) :: Link
Webmaster | 25. May 2007 @ 16:17

Strength training is often thought of as the lurking ground for the strong and muscular among us. Only a few years ago the free weight area was a breeding ground for modern day Herculean men. Men that had on barely there tank tops and those 80's M.C. Hammer pants.

They strutted around and stuck out their chest, they made loud grunting noises and often times slammed down the free weights. The lesser among us, mostly women and average Joe's, were left to the cardio area and fitness classes.

Fast forward a few years and things have changed. A lot. Strength training is now becoming recognized as one of the best weight loss methods around. After all the more lean muscle someone has the more calories they will burn per day. Women and men, average Joe's and Jane's are all making their way to the free weight area.

They all know a thing or two about strength training. They know to lift a heavy enough weight over a period of several sets. They know to do strength training before they do their cardio. They also know to have proper form at all times. Or do they?

The other day I was walking around the gym and noticed one of my average Joe members on one of the neck machines. My eyes popped out of their sockets and I stood there in disbelief as this average Joe was whipping his head back and forth.

I quickly walked over to him and asked if he would like a few pointers. He stopped the back and forth motion of the neck machine and agreed to listen to some of my suggestions.

I started to explain that doing exercises for the neck is not necessary to do several times a week. I also mentioned that if he decided to do strength training for his neck muscles then he could get by with doing them about once per week. Anything more really was not necessary.

The average Joe sat attentively as I explained that his form was a bit off. All movements and motions should be done in a slow and controlled form when performing strength training exercises for the neck. It's not a good thing to have whiplash.

There are several neck exercises that can be performed in the gym or at home. Typically there is one machine in the gym that pertains to strengthening the neck. The side of the head will rest on a cushioned bar. The exerciser can slowly begin to push the cushioned bar down to their shoulder. Obviously this would need to be repeated on the opposite side of the head as well.

Similar exercises can be done at home. One friend can place their hand on the left side of another friend's head. The first friend can begin to apply resistance as the second friend slowly pushes their left ear towards their left shoulder. The right side should be done afterwards.

Another option to strength train the neck is to lie face down on a bed. Allow the head to relax off one of the sides. Slowly pick the head up as far as possible before you slowly begin to lower it back to start.

Alternatively, lie face up on the bed. The head should still be relaxed off the side. Slowly lift the head up as far as it is comfortable and then slowly lower back to start.

Work at a slow and controlled pace while strength training the neck. It is also important to stretch and warm up as one would with any other exercise program.

Several studies have shown that strength training the neck reduces neck pain in most individuals. It has also been show to increase neck strength and increase range of motion. The only caveat is to strength train with caution. Always talk with a qualified professional if you are not sure how to perform an exercise.

Copyright 2006 strength-training-woman.com

About the author:

Lynn VanDyke is an elite personal fitness professional and fitness nutritionist. She is the proud owner of http://strength-training-woman.com. She is absolutely dedicated to helping you achieve safe and life long fat loss. You may learn more about her and her wildly popular programs at http://melt-the-fat.com.

HT~ Neck :: Comments (0) :: Link