Sedentary profession in an office

Modern times bring also technical progress and great deal of relief from manual work, however there is also much higher demand for workers behind computers. These people do not perform any hard physical work, but on the other hand they greatly burden their body. Especially by staying in one position most of their day, and most have also adopted wrong habits, which are harmful to our health. So how should we sit correctly, in order to not hurt our body?

It is important to keep these basic rules:

  • Sit straight on both sitting bones.
  • Tilt your pelvis slightly forward.
  • Keep your legs apart, on the width of your pelvis.
  • Keep your feet below your knees or slightly in front.
  • Direct your knees towards your toes.
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How to adjust your office chair

The basis of heathy sitting can be secured by adjusting the chair and table. The seat of the chair should enable you to sit in a right angle in your hip and knee joint. It is even ebetter to adjust the height of the seat slightly higher, so that your hips would be slightly higher than your knees. The backrest of the chair should support your lumbar spine. Whether the chair has armrests or not, does not really matter. When choosing the ideal office chair, you don't have to focus on this feature very much. Sitting on a gym ball is recommended to be ideal. Big ball enables you to constantly move your pelvis and the muscles alongside the spine have to elevate the position of the trunk  to respond to the demands of the environment. If someone cannot sit on the gym ball at work, we recommend to sit on any unstable surface (balance pad, rehabilitation wedge, etc.).

How to correctly adjust the working space

The height of the table for person of average height should be around 75 cm. Average height of a person is considered to be 160 - 195 cm. Using tools such as overball placed between the shoulder blades is a good tip. Do you have a keyboard on your desk? Then adjust the height of your desk, so that the angle in your elbows would be the same as in your hips. Are you using your desk for writting with hand, studying books etc.? Then adjust your desk so that your spine would be always straight, elbows next to each other, forearms places on the desk. When writting with hand, you should not bend over the desk and curve in the spine.

EXERCISE TUTORIALS

Návody 1 - obrázek
This exercise is ideal for activation of your muscles because it helps your body to keep a straight posture and at the same time you can relax your muscles after a longer period of time in an incorrect sitting position.
Návody 2 - obrázek
Concept of this exercise comes from a physiotherapeutic method McKenzie. This method is effective against back pains, when the intervertebral discs are damaged, cervical spine pain, tingling in typical neurological involvement and other cases. Thanks to this exercise the pain intensity is lowered, the nerve irritation is transferred from the limbs towards the spine and there is also an increase in the movement range.
Návody 3 - obrázek
This exercise is ideal for stretching out the muscles of the lower back, hips and thighs. It is optional to exercises if you feel pain in your lower back.
Návody 4 - obrázek
This exercise is good for straightening the chest muscles and abdominal muscles.
Návody 5 - obrázek
This exercise helps with back pain and poor standing posture. Furthermore it helps to activate the muscles between scapulas (shoulder blades), core and abdominal muscles. If performed correctly your joints should relax, and you will increase the mobility of your thoracic spine.
Návody 6 - obrázek
This exercise tutorial is good for relieving the stiffness in the shoulder area and for stretching the shoulder girdle.

MORE RECOMMENDED EXERCISES

Návody_2 1 - obrázek
This exercise is for stabilizing the torso, and you can do it even in your office. The exercise is ideal for involving the adominal muscles in a sitting position. thanks to this, you will relieve your back from pain and you will stabilize your spine.
Návody_2 2 - obrázek
This is a manual how you can help yourself when your neck is stiff. It will effectively relax muscles in the neck area, back, muscles around scapulas and short extensors around head and neck. Exercise is also optional to perform if you suffer from migraines and headaches.
Návody_2 3 - obrázek
You can do this exercise even in your office. The basis of this exercise is to straighten the spine and activate the center of the body while getting up into a standing position.
Návody_2 4 - obrázek
This exercise is one of the ways how you can relieve the blockages in the area of the transition between the cervical spine and thoracic spine. At the same time, you will relax the muscles of your neck. Do this exercise during acute blockages of the cervical and thoracic spine as well as headaches and neck pain.
Návody_2 5 - obrázek
This method is good for stretching out the muscles in the thoracic spine. We present you an exercise tutorial explaining how you can help yourself with simple stretching. This technique is ideal in case you feel pain in your back back.
Návody_2 6 - obrázek
The exercise is ideal if you suffer from pain in your lower back and when you bend forward.
Návody_2 7 - obrázek
This exercise is helping to stretch the middle fibres of the trapezius muscle and the are between the shoulder blades.
Návody_2 8 - obrázek
The goal of this exercise is to activate the muscle chain and stabilize the shoulder and pelvic girdles.
Návody_2 9 - obrázek
This is a physiotherapeutic method about correct breathing and sitting in a correct position according to Dr. Brügger. We present you a tutorial which will help you to activate the muscles of your torso without getting up from the chair and relieve your back. This exercise will teach you correct ergonomy and how to keep your spine straight as well as how to activate your diaphragm and center of your body.
Návody_2 10 - obrázek
This exercise is suitable for stretching the extensors in the wrist and fingers. If you will exercise daily, you will prevent overloading in these muscles, and pain on the outer side of the elbow.
Návody_2 11 - obrázek
This physiotherapeutic exercise according to Ludmila Mojžíšová is good for diagnosis and treating movement problems. Originally it was developed for rehabilitation of the patients with back pain. It is based on removal of the muscle tension, elevating the muscle imbalance, especially the core muscles. Do this exercise especially if you want to stretch out the muscles around your spine and chest muscles.
Návody_2 12 - obrázek
This exercise is ideal for straightening the spine and head, activation of the core muscles and stabilization the whole body.
Návody_2 13 - obrázek
Corrected sitting posture on a gym ball. This exercise is ideal for learning the correct dynamic sitting position.
Návody_2_14 - obrázek
This exercise is ideal for increasing dynamic stability of the spine and relieving the lower back and lumbar spine.